SAMPLE DAY

Dynamic Mobility & Activation

Two sets of:
Rocking Box Bridge x 45 seconds
Cobra Pose x 45 seconds
Hand Plank to Press Lean x 5 reps

If you are unable to do the Rocking Box Bridge, then try this: 
Shoulder Opener

Part A

Spend three minutes working on proper hand and foot placement for a kick to handstand.

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 - Donkey Kicks x 15 reps
Interval 2 - Strict Chest-to-Bar Pull-Up Negative @ 30A1 x 6-8 reps Interval 3 - Hand Plank Shoulder Taps x 30 reps  

60+: Strict Pull-Up Negative @ 30A1 x 6-8 reps

Rest as needed, and then ...

Max Reps of Strict Handstand Push-Ups

50-59: 2" riser
60+: 4" riser

Followed by . . . 

Every minute, on the minute, for 8 minutes:

sHSPU x 35-38% of Max Reps

*If your max was 1-2 reps then keep it 1 rep per minute or have someone assist you to complete the rep.

Part B

Eight sets of:
*Deadlift x 2 rep @ 60% 
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.

Part C

Four sets of:
Chest to Bar Pull-Ups x 15 reps Double Unders x 30 reps
Rest 60 seconds

55-59: Chest to Bar Pull Ups x 10 reps 60+: Chin-Over-Bar Pull Ups x 15 reps

*Focus on fast transition from the pull ups to double unders.

After the last 60 second rest, immediately go into: 

Complete as many rounds and reps as possible in 4 minutes of:
6 Toes-to-Bar
12 Box Jump Overs (24/20")

55+: Step-Overs allowed

TESTIMONIALS

Here's what some of our Masters Athletes are saying about the Invictus Masters Program...

CHERYL BROST

1ST PLACE, 45-49 DIVISON IN 2016

“It is an absolutely incredible program. It is all inclusive - offering everything from mobility, gymnastics, strength, olympic lifting, strongman, metabolic conditioning, accessory work, running, and during the competition season, even mental training. The Invictus coaching staff is second to none; they literally have specialists covering all disciplines of our sport. Not only do we have our daily training blog where we report to, but we also have a very fun and interactive FaceBook Invictus Masters Page.”

ALLEN DUARTE

3 TIME MASTERS GAMES ATHLETE

“It’s amazing to me that at 52, I’m continuing to progress. Over the last year, my Olympic lifts, back squat and deadlift have all improved by 15-20lbs, in addition to my gymnastic movements feeling stronger and more efficient. I can only attribute these gains to great coaching and great programming.”

KAREN MCCADEM

2ND PLACE, 40-44 DIVISON IN 2015

“The Invictus Masters Program has everything you need to become a better CrossFit athlete with high level skills, a solid weightlifting program, and challenging and fun workouts that are well balanced with volume and intensity and - most importantly - programmed recovery days.”

FAQs

The Invictus Masters Program offers a well thought out training program designed specifically for all masters athletes who are looking to compete a higher level in the sport of CrossFit, or just generally improve their athleticism and ability to keep up with the young kids in their CrossFit gym. The program places year round emphasis on mobility and stability exercises, and movements that we have seen directly benefit master athletes. We encourage all Master athletes who are looking to improve in CrossFit and build a relationship with the Masters community to join this program.The workouts are scaled appropriately with each masters division to include appropriate weights, movement progressions and rep schemes. The program also prioritizes mobility and stability work for our Masters community.

  • WHAT TYPE OF ATHLETE WILL BENEFIT FROM THE INVICTUS MASTERS PROGRAM?

    The Invictus Masters Program is designed for any master looking to compete in the sport of fitness or simply work to be a more well rounded athlete. We have built in several days in the training program that will focus on dynamic mobility and activation at the start of the session. Each week incorporates a mix of gymnastics skills and drills, strength work, mobility work, conditioning and accessory work.
  • WHEN CAN I JOIN AND HOW MUCH DOES IT COST?


    You can join Invictus Masters any time! The cost is $39 per month. You will be billed monthly. If you ever need a break from training, you can simply cancel any time before your billing date and you will not be charged for the next month. You can join back up whenever you’re ready to start training again.

     

  • WILL THE PROGRAM PROVIDE NUTRITION COACHING?

    The nutrition needs of athletes are highly variable and dependent on many factors outside of training. While we may provide some basic guidance and/or examples of how some of our athletes fuel themselves, we will not be providing nutrition coaching as part of the Invictus Masters program.
  • WHAT DAYS WILL WE BE TRAINING?


    Monday - Wednesday are gym training sessions, Thursday is an optional running session and Friday - Saturday are gym training sessions.

  • WILL THERE BE INTERACTION WITH THE COACHES?


    Yes! The coaches interact on the Blog as well as on our private FaceBook Group. It is encouraged to post your training numbers to the Blog and videos to either the Blog or FaceBook Group to receive feedback.

  • WHEN WILL THE INVICTUS MASTERS PROGRAM POST THE WORKOUTS FOR THE NEXT DAY?


    The training for the next day will be posted daily at 8:00 p.m. PST.

  •  
  •