This is the last event that you need to do for the 2017 Masters Qualifier! I expect you all to leave everything out on the floor in this workout. This is one and done so go in with confidence in your ability to crush this workout.
You will also have the opportunity to repeat a workout this afternoon, if that is something that you feel you need to do. If there is a workout that you feel you can shave off some time on then it is definitely worth it to repeat.
Please wait to submit your scores until this afternoon, there is no need to do it earlier then that.
Enjoy your last day doing the Qualifiers and walk away with no regrets, leaving no doubt in your mind that you could have done better. Remember: Full Effort is Full Victory.
Dynamic Mobility & Activation
Three sets of:
Hamstring Pulse x 8-10 reps per side
Leg Reach x 10 reps
Banded Lat Stretch x 45 seconds per side
One set of:
Hamstring Curls with Foam Roller x 10 reps
A.
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
B.
Three sets of:
60 seconds of Rowing @ 70% effort
6 Alternating Dumbbell Snatches
35-54: 50/35 lbs
55+:
35/20 lbs
4 Bar Facing Burpees
2/1 Muscle-Ups
Rest as needed
Perform the rowing at 70%, but perform the snatches and bar facing burpees at your desired competition pace. Use this as a drill to prime your pacing and movement efficiency.
C.
2017 Masters Qualifier Event 1
For time:
100 Dumbbell Snatches
80 Calorie Row
60 Bar Facing Burpees
40 Muscle-Ups
35-54: 50/35 lbs
55+: 35/20 lbs
PM Session (Optional)
Optional Masters Qualifier Event Repeat.
Strategy Consideration & Notes
Please go to the link provided here to read our strategy notes for the 2017 Masters Qualifier Event 1.
Traveling from island to bergen today – so I am taking a restday today ??
Completed 15 muscle-ups before the cut off. This one seemed to be right in my wheel house!
Qualifier event 1 – 255 reps
Heres to a productive off-season and an even better outcome next year!!
I received my new Invictus Metcons today, they are bad to the bone!!! I’ll be stoked to wear when I return to training in a week. Anyhow, I feel this has been a great year of training, due to the programming provided by the invictus team, strategy and warmups for the workouts are awesome! I felt well prepared and had a plan to attack each event, Thank you! I am so glad I found Invictus. I have made significant improvements, mostly with reps under fatigue and gymnastic improvements, muscle ups (bar & rings), handstands walks, handstands, deficit HSPU. I still… Read more »
That was fun. Seriously.
I am better in many areas. I’m no HSPU ninja but getting better. One of the reasons I love doing this is the personal challenge and growth that comes as you work away day and day out.
Some highlights for me are muscle ups under fatigue, a 79 rep improvement on event 2/16.2. Deficit handstand push-ups under fatigue. And a better proficiency at chest to bar pull-ups.
Thanks Nicole and Travis
Congrats to those moving on
Let’s keep on getting better.
246.
Glad that is over
DONE!!! So happy to be done!!! I have to admit, that was way more stressful than the open for me; made some mistakes (did not follow my own plan in event #2, I ALWAYS follow my plan based on how well I know myself!), did not beat or even match my open 16.2 score (short 1 rep) – was angry ha ha, gave it my all on the chipper this morning and am very pleased, and redid event #4 this aft because I know 100% I could do better (shaved almost 4 minutes off and went in better prepared and… Read more »
Well i was dreading but this one as much as looking forward to it as It really is just a grnd it out type of workout. Row was much worse than i expected kinda paced the whole thing to finish and give a MU a shot. Got 1 MU on the bar with an assist when i ran out of time. What ever sickness i had is seems to be lingering in my chest just enough to notice LOL. Well on ward and up ward is the only place i can go.
Nice work getting a bar mu – now go rest and get better!
I am better just little bit hanging on.
I have something going on in elbow. Been carrying for a week. I think it is from strict muscle-ups. On the inside edge where the forearm meets the joint. It not bad, but niggly. Gets better once warm. Rested to today and did Backsquat programming for 4/14.
Elbow and shoulder mobility
1. 5×175, 3×200, 1×220
2. 1×220 every 2 min for 4.
3. 50du, 5 b-sqt @ 205, 40 du, 4 b-sqt etc.
5:09
(Realized this is only ~30sec quicker than my Annie PR. Crazy that those few backsquats took as much time as all those sit-ups!)
Oh good call on resting the elbow Tom! Rest it over the next few days. If you don’t see improvement then schedule an appt. with a body worker to get it checked out.
Will do. It will be a leg week 🙂
Mobility Done.
A. Good mornings done didn’t figure out the Rocking box bridges, think I need a mat for the box.
B. 2 Sets
C. 244 (4 MU) Snatch got the hang of the transition at or near the top. Although about halfway through I reverted back to switching on floor for about 30 reps. Rowing was awful really need to improve my rowing. Burpees over bar just a grind. Had about 2 minutes for MU rested for 30 and then manage to get 4 failed on the 5th.
Great work Sean!!!
Haven’t done much since 3rd week of open. Managing my knees back slowly. Did half of last weeks Monday workout and this happened.
Mob done.
A. 1 x Snatch Balance e2mom for 10min: 20/30/35/40/50kg PR.
B. 1 x Snatch e2mom for 20 min: 20/25/30/35/40/42/44/46 fail but caught the power snatch for a PS PR/46/50kg PR.
I can only put this down to two tips I got from Nicholle on FB, so thank you.
Good luck with those in online qualifiers posting scores.
Nice work Rowdy! Wahoo!!!
Have you seen improvement with the knee at all?
Thx Nichole. In the last two weeks the inflammation has gone so I tested the knees with some squats on Saturday. The next day they were a bit grisly but gone again the following day. Just woke up after above workout and all good today. I’m trying to ease back into low rep squats and OL and minimise high rep thrusters and wall ball type exercises at present.
Dynamic Mobility & Activation: done
A: done
B: done (ring pull-ups subbed for MU)
C: 210
Felt awful today, but at least I was here. Disappointed in this result, but know I will do much better next year.
Unfortunately only got three wods done. I already have neck issues and yesterday I hit myself in the side of the head with a sandbag, heard a crack, and my left arm started tingling and went numb for about 2 min. Scared the crap out of me. Needless to say I will not be doing my last workout which just happens to be the HSPU one. Grateful that I got three in and had a wonderful time in the U.K. With Rob and friends. On the brighter side when I get back to the state this evening I’ll have s… Read more »
I am so sorry to hear that Corey but a really good call to not risk injury doing the last workout. Can you go get your neck checked out to see what is going on?
This was a slog.