March 30, 2016 – Masters Program

Session One

Dynamic Mobility and Activation
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.

B.
Three sets of:
Single Leg Deadlift x 8 reps per side
Rest 90 seconds
Supine Ring Row x 8 reps @ 2111 (feet as horizontal as possible)
Rest 90 seconds

and then . . .

One set:
10 Tuck to V-Up Complexes

followed by…

One set:
100 Hollow Body Bounces

followed by…

Three sets of:
L-Sit Flutter Kicks on Kettlebells

x 15-30 seconds
Rest as needed

Session Two

Dynamic Mobility and Activation
Three sets of:
Scapular Push Ups x 10 reps
Shoulder Circles x 15 reps per side
Dive Bomber Push Ups x 5 reps

and then . . .

One set of:
Muscle Up Band Assisted Warm Up Pulls x 10 reps
Muscle Up Band Assisted Warm Up Pulls + Hips x 10 reps

A.
Four sets of:
Peek-A-Boo Ring Swings x 5 reps
Rest as needed

Three sets of:
Box Jump-Ups + 4 Ring Dips
Rest as needed

B.
Every 2 minutes, for 20 minutes, complete (10 sets):
Behind the Neck Push Press + Jerk

Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics

Please use blocks.

C.
Complete as many rounds and reps as possible in 3 minutes of:
30 Calorie Row
30 Wall Ball Shots
30 Toes to Bar
30 Burpee Box Jump-Overs/Step-Overs
30 Snatches

Rest exactly 4 minutes then. . .

Complete as many rounds and reps as possible in 7 minutes of:
30 Calorie Row
30 Wall Ball Shots
30 Toes to Bar
30 Burpee Box Jump-Overs/Step-Overs
30 Snatches

Rest exactly 4 minutes then. . .

For time:
30 Calorie Row
30 Wall Ball Shots
30 Toes to Bar
30 Burpee Box Jump-Overs/Step-Overs
30 Snatches

40-54:
20 lbs to 10′ target/14 lbs to 9′ target; 24″20″; 95/65 lbs

55+:
20 lbs to 9′ target/10 lbs to 9′ target; 24″/20″; 65/45 lbs

Scheduling Note: Starting this Friday, April 1st, there will be a new link to follow for the Masters Programming! You can access the Masters Programming either by clicking the “Masters Programming” button on the left side of the blog or by bookmarking this link: https://www.crossfitinvictus.com/category/masters-program/.

For the next 3 weeks, we are going to provide a few AM optional sessions during the week. If you can fit these sessions in then great but if not, don’t fret, we understand that many of you work full time and have family obligations. If you see some progressions that you would like to include then feel free to add them into your PM session. 

Happy training everyone!