June 20, 2018 – Masters Games Prep

Two sets of:
Band Distracted Hamstring Floss x 60 seconds per side
Foam Roller Hamstring Curls x 10 reps
Hollow Rocks x 30 seconds

and then …

CrossOver Symmetry Rows x 8 reps
CrossOver Symmetry Pull-Downs x 8 reps
CrossOver Symmetry 90/90 Drill x 8 reps
CrossOver Symmetry Reverse Flys x 8 reps
CrossOver Symmetry Victory

x 8 reps

and then …

Row 500 Meters @ an easy to moderate pace

A.
35-49:
Two sets, not for time, of:
Run 800 Meters
Strict Handstand Push-Ups x 20 reps
Bar Muscle-Ups x 10 reps
60 seconds of L-Sit
Rest as needed

50-54:
Two sets, not for time, of:
Run 800 Meters
Strict Handstand Push-Ups x 14 reps
Bar Muscle-Ups x 7 reps
60 seconds of L-Sit
Rest as needed

55+:
Two sets, not for time, of:
Run 800 Meters
Strict Handstand Push-Ups x 9 reps
Bar Muscle-Ups x 6/3 reps
60 seconds of L-Sit
Rest as needed

B.
Eight sets of:
*Deadlift x 2 rep @ 70%
Rest 45-60 seconds

Deadstop between lifts

*This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

This is a great article to review on how to properly set up for the deadlift: https://www.crossfitinvictus.com/blog/deadlift-101-set/

C.
35-49:
Every 10 minutes, for 30 minutes (3 sets):
Row 1000 Meters
100 Double-Unders
10 Overhead Squat (135/95 lbs)
5 Strict Muscle-Ups

50-54:
Every 10 minutes, for 30 minutes (3 sets):
Row 1000 Meters
100 Double-Unders
10 Overhead Squat (115/75 lbs)
4 Strict Muscle-Ups

55+:
Every 10 minutes, for 30 minutes (3 sets):
Row 1000 Meters
80 Double-Unders
10 Overhead Squat (95/65 lbs)
3 Strict Muscle-Ups