March 6, 2015 – Masters Program

Workout of the Day
A.
Mental Preparation…You need to know which set is going to be your “main event.” One of the three-minute sets deserves your full attention – it’s the set that you MUST finish in order to achieve your goal. In that set you must commit to moving quickly through the first round of OHS and pull-ups, and reducing all possibility of getting caught a few reps shy of completing the round that you must finish to achieve your goal.

Invictus Guided Visualization – Set aside 10 minutes to sit in silence and listen to our Open Event 15.2 Guided Visualization by Heidi Fearon. Please click the link  to listen to a sample of last week’s visualization and to download the 15.2 Guided Visualization.

B.
Focused Mobility Work…lots of demands here that will require adequate range of motion from the ankles, hips, and shoulders. Do not neglect this aspect of your preparation. Spend the time needed to make sure you’re loose and ready to achieve your best, most efficient positions for a high volume of repetitions.

C.
90 seconds of Assault Bike or Watt Bike @ 75-80%
90 seconds of Assault Bike or Watt Bike @ 80-85%
90 seconds of Assault Bike or Watt Bike @ 85-90%
90 seconds of Assault Bike or Watt Bike @ 80-85%

and then….

4 Overhead Squats
4 Chest-to-Bar Pull-Ups or Pull-Ups
3 Overhead Squats
3 Chest-to-Bar Pull-Ups or Pull-Ups
2 Overhead Squats
2 Chest-to-Bar Pull-Ups or Pull-Ups

D.
CrossFit Games Open Event 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 Overhead Squats
10 Chest-to-Bar Pull-Ups or Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-Ups or Pull-Ups

From 6:00-9:00

2 rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-Ups or Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.