July 28, 2021 – Masters Program
Mobility & Activation Upper Body Focus: Bicep Openers x 10 reps Bicep Curl + Press x 10 reps Delt Rows x 10 reps Muscle-Activation: 100…
July 27, 2021 – Masters Program
Mobility, Activation & Warm-Up Upper Body Focus: Banded Tricep Stretch x 60 seconds per side Banded Overhead Lat Stretch x 60 seconds per side (same…
July 26, 2021 – Masters Program
Mobility & Activation Lower Body Focus: LAX Ball to Foot x 60 seconds per side LAX Ball or KB Horn to Calf x 60 seconds…
July 25, 2021 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Where are You Coming in At? * Inside Invictus: Road to Games EP1 (Full Episode)…
July 24, 2021 – Masters Program
Primary Training Session Mobility, Activation & Warm-Up Banded Perfect Stretch x 30 seconds per side PVC Pipe Pass Thrus x 30 seconds Wall Bridge x…
July 23, 2021 – Masters Program
Primary Training Session Mobility & Activation Spend 5-10 minutes rolling out your traps and pecs. and then … CrossOver Symmetry Rows x 10 reps Reverse…
July 22, 2021 – Masters Program
Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1…
July 21, 2021 – Masters Program
Primary Training Session Mobility, Activation & Warm-Up Band Distracted Hamstring Floss x 60 seconds per side and then … Banded Scarecrow x 2-3 minutes depending…
July 20, 2021 – Masters Program
Primary Training Session Mobility, Activation & Warm-Up Spend 5 minutes foam rolling the t-spine, lats and pecs. Band Assisted Pec Stretch x 30 seconds per…
July 19, 2021 – Masters Program
Primary Training Session Mobility, Activation & Warm-Up 10 Slow and Controlled Deep Squat Progressions 10 Slow and Controlled Kettlebell Ankle Pulse (per side) and then…
July 18, 2021 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * The Most Revealing Test in CrossFit * How to Counterbalance Your Diet for Indulgences *…
July 17, 2021 – Masters Program
Mobility, Activation & Barbell Warm-Up Hold bottom of Air Squat for 60 seconds Glute Activation Warm-Up (20 seconds on rig/10 seconds off rig) Barbell Specific…
July 16, 2021 – Masters Program
Mobility & Activation Spend 5 minutes work on hip internal rotation and then … Three sets at an easy pace: 200 Meter Run Over/Under Barbell…
July 15, 2021 – Masters Program
Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1…
July 14, 2021 – Masters Program
Mobility & Activation Spend 5 minutes rolling out your t-spine and do some breathe work there Banded Hip Flexor Stretch x 60 seconds each leg…