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.
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.
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:
12 Box Jump Overs (24/20")
55+: Step-Overs allowed
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.
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.
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.