January 22, 2024 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
90 Seconds of Easy Row
MedBall Thoracic Opener x 60 seconds
Stationary Sun Gods x 10 seconds per position

and then …

With an empty barbell, complete two sets of:
3 Snatch Grip RDL’s
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balance
3 Snatches
Rest as needed

and finish with …

Two sets of:
Sotts Press (empty barbell) x 5 reps
Rest as needed

If Sotts Press is challenging for you then try this drill: https://www.crossfitinvictus.com/blog/sotts-press-for-the-under-mobile-athlete/

A.
Skill Transfer Drill
Every 30 seconds, for 3 minutes (6 sets):
Drop Snatch x 1 rep

Start with the barbell and build in weight ONLY if you can perform this drill with accuracy

and then …

Every 2 minutes, for 12 minutes (6 sets of):
Snatch Lift-Off + Snatch + Overhead Squat
Sets 1-3: 60-70%
Sets 4-6: 75-80%

*Reset after the snatch lift-off for the snatch.

B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets. During your rest, please add in 1 Ring Muscle-Up or 3 Toes to Rings.

Set 1: 72.5%
Set 2: 76.5%
Set 3: 76.5-79.5%
Sets 4 and 5: 80+%

C.
35-54:
For total reps:
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest to Bar Pull-Ups
10 Thrusters (95/65lbs)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Chest to Bar Pull-Ups
8 Thrusters (105/75lbs)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
6 Chest to Bar Pull-Ups
6 Thrusters (115/85lbs)

55+:
For total reps:
Complete as many rounds and reps as possible in 4 minutes of:
10 Chin Over the Bar Pull-Ups
10 Thrusters (65/45lbs)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Chin Over the Bar Pull-Ups
8 Thrusters (75/55lbs)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
6 Chin Over the Bar Pull-Ups
6 Thrusters (95/65lbs)

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted

Cool Down

Accumulate 2-3 minutes per leg in thecouch stretch

General Training Notes
Snatch Focus: We are continuing to focus on your pull off the floor. I am noticing that many of you are setting up a little behind the barbell so please review this video to ensure you have a good set up.

Back Squat Focus: We are circling back to your squats so sam sets and reps as Week 1 but slightly higher percentage. 🙂

Conditioning: We’ve got a tricky one for you – as the volume goes up the reps drop down but the weight gets heavier. We’ve seen so many combinations of pulling paired with thrusters over the years that we want to make sure you’re more than prepared if this shows up in the open or AGOQ. On the first section we’ll be looking to aim for on the minute (that’s right). That may fall off quickly, but if you can hit 4 rounds or more there then you’re crushing it! With the light barbell we expect your transitions to be relatively quick, take your breath at the top of each rep or in transition back to the pull-ups. After the rest we’ll increase weight and drop the reps a bit. The volume will start to catch up to some of you so your goal here is somewhere between 75-90 seconds per round. Remember, 4 minutes goes by fast so don’t waste time staring at either of the bars but also don’t hit pulling failure on your pull-ups so drop off the bar when needed. The final 4 minute interval is our shortest rep count and if this weight isn’t overly aggressive for you then we’ll be looking to finish rounds in around 60 seconds average. Some of you will be faster and some will be slower, and at the end of the day there is a height component to this and our ‘team too tall’ athletes will just have to move as fast as they can. As long as all of you are moving the full 4 minutes then you are in good shape for the training stimulus for today. If you start to tear, don’t be a hero, sub for kettlebell swings instead of pull-ups.