August 15, 2020 – Masters Program
Gymnastics Warm-Up There sets, not for time, of: Handstand Marching x 10-16 reps* Wall Climbs x 3-5 reps L-Sit Hold x 30 seconds (accumulate time)…
August 14, 2020 – Masters Program
Mobility & Activation Band Distracted Hip Flexor Stretch x 45 seconds per side Two sets of: Floor Slides x 8-10 reps Deep Squat Progressions x…
August 13, 2020 – 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…
August 12, 2020 – Masters Program
Mobility & Activation Spend 5-8 minutes spending focused time rolling out the lats, t-spine, pecs and traps. Warm-Up Flow Three sets of: 20/15 Calorie Assault…
August 11, 2020 – Masters Program
Mobility & Activation Kettlebell Ankle Pulse x 20-30 seconds per side Front Rack Assisted Stretch x 3-5 pulses per side (contract/relax on your own if…
August 10, 2020 – Masters Program
Mobility & Activation Two sets of: Band Distracted Pec Stretch x 45-60 seconds per side Band Distracted Lat Stretch x 45-60 seconds per side Banded…
August 9, 2020 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Which Type of Strength is Most Important in CrossFit? * The Most Revealing Test in…
August 8, 2020 – Masters Program
Mobility & Activation Banded Lat Stretch x 30-60 seconds per side Banded Sampson Stretch x 30-60 seconds per side Lateral Banded Walks x 30 seconds…
August 7, 2020 – Masters Program
Mobility & Activation T-Spine Opener per Julien and then … Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x…
August 6, 2020 – 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…
August 5, 2020 – Masters Program
Mobility & Activation Banded Hamstring Floss x 30-45 seconds per side Banded Perfect Stretch x 30-45 seconds per side followed by … Bird Dogs x…
August 4, 2020 – Masters Program
Mobility & Activation Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix…
August 3, 2020 – Masters Program
Mobility & Activation Wall Slides x 5 @ 3131 CrossOver Symmetry Y’s, T’s & W’s x 5 per position Pec Activation x 60-90 second and…
August 2, 2020 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Proudly Announcing…Invictus Seattle! * Aim for More Sleep in THIS Stage * K.I.S.S. * 3…
August 1, 2020 – Masters Program
Mobility & Activation Spend 6-8 minutes rolling out your most restricted areas and then … Three sets of: Run 200 Meters Deep Squat Progressions x…