December 10, 2018 – Masters Program

Are you registered for our 7th Annual Invictus Athlete Online Competition? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.

Dynamic Mobility, Activation and Warm-Up
Spend 5-6 minutes rolling out your IT Bands and Lats

and then …

Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions

x 5 reps

and then …

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction
Banded Squats x 15 reps (slow and controlled)

and then …

Three sets of:
Run 200 Meters/Assault Bike x 10 calories
Barbell Front Squats x 10 reps
Sit-Ups x 15 reps

A.
In 20 minutes, build to a 1-RM Front Squat

B.
Every 2:30, for 15 minutes, complete:
Power Clean

Over the course of the 6 sets, build to a heavy Power Clean

C.
As many rounds and reps as possible in 15 minutes:
12 Dumbbell Ground to Overhead
12 Front Rack Walking Lunges
12 Toes-to-Bar
60 Double-Unders

35-54: 50/35 lbs
55+: 35/20 lbs

Note:
This is a retest from October 22nd so make sure you look back in your training notes to see how many rounds you got on this workout. Review your notes and strategies on how you can improve from last time. Is there a better way to break up the G2O and Walking Lunges? Can you break up your toes-to-bar earlier but be more aggressive on them? Look for ways to improve on your previous score.

D.
Two Sets of:
Dumbbell Row x 12 reps each side
Rest 30 seconds
Tricep Rollback Extension x 12 reps each side
Rest 30 seconds
DB Lateral Raises (thumbs up) x 12 reps
Rest 30 seconds

follwed by …

Two Sets of:
Split Position Landmine Press x 12 reps each arm
Rest 30 seconds
Landmine Row x 12 reps each arm
Rest 30 seconds

Optional Gymnastics Session
All Age Divisions
Kick to Handstand on Wall with Hands Turned Out x 5 reps

and then …

Two sets of:
Donkey Kicks

x 5 reps
Rest 30 seconds

and then …

Two sets of:
Handstand Shoulder Shrugs x 10 reps
Rest 30 seconds

and then …

Three sets of:
Handstand Walk To Wall + Handstand Hold x 10 seconds + Handstand Push-Ups x 5 reps

35-49: 15′ HS Walk
50-54: 10′ HS Walk; Handstand Push-Ups x 3 reps
55+: 5′ HS Walk; Handstand Push-Ups x 1 rep