August 24, 2024 – Masters Program

Primary Training Session
Hawaiian Squats x 1 minutes per side (slow and controlled)
T-Spine Hold on Foam Roller x 60 seconds

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

A.
Every 3 minutes, for 15 minutes (5 sets of):
4-5 Tempo Front Squats @ 60-65% @ 21X1

B.
Three sets of:
10 Strict Press @ 50-55%
Rest 1-2 minutes between sets

C.
“Brost”
35-49:
For Time:
Run 600 Meters
(315/205 lbs) Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
Handstand Walk x 100′
Chest-to-Bar Pull-Ups x 30 reps
(315/205 lbs) Deadlift x 15 reps
Run 600 Meters

50-54:
For Time:
Run 600 Meters
(275/185 lbs) Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 15 reps
Handstand Walk x 50′
Chest-to-Bar Pull-Ups x 15 reps
(275/185 lbs) Deadlift x 15 reps
Run 600 Meters

55+:
For Time:
Run 600 Meters
(225/155 lbs) Deadlift x 15 reps
Pull-Ups x 20 reps
Overhead Walking Lunge x 100′ (45/25 lbs plate)
Pull-Ups x 20 reps
(225/155 lbs) Deadlift x 15 reps
Run 600 Meters

Last tested on March 26, 2022

Cooldown
10 minutes easy bike and every 2 minutes complete
10 Empty Barbell Skull Crushers (focus on tricep lockout)

Conditioning Training Note

Front Squat
Got some more squatting this week. Tempo squats so be diligent keeping that tempo accurate by making sure the loading is appropriate.

Strict Press
Higher reps, lighter weight so with that, keep the focus on full range of motion and really pressing out that barbell with full lock out.

Conditioning
This workout is in honor of our very own Invictus Cheryl Brost! She is a legend in CrossFit and one of the most humble women I know! She heads to Games next week so wish her all the best as she makes her way to Alabama! This workout incorporates some of Cheryl’s favorite movements mashed up into one workout so you can thank her this one. Please adjust the volume of the pull-ups, load of the deadlifts or distance of the handstand walk if needed. This was last tested on March 26, 2022 so look back in your notes if were following the program then! Recruite a few people to join this with you; I promise they’ll love it. 🙂

Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
OR
Wall Climb x 1 rep for every 10′

Timeline:
0:00-15:00 – Warm-Up
15:00-30:00 – Front Squat Sets
30:00-35:00 – Transition
35:00-45:00 – Strict Press Sets
45:00-50:00 – Transition
50:00-70:00 – Conditioning
70:00-75:00 – Transition
75:00-85:00 – Cooldown