February 17, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minutes foam rolling, focusing on the t-spine

and then …

T-Spine Pulse on Bench x 10 reps

and finish with …

Warm-Up Complex
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Five sets of:
Push Press x 3 reps @ 80-82%
Rest 90-120 seconds between sets

B.
35-54:
Eight sets of:
3 Chest-to-Bar Pull-Ups
5 Pull-Ups
7 Kipping Handstand Push-Ups
9 GHD Sit-Ups
Rest 60 seconds

55+:
Eight sets of:
2 Chest-to-Bar Pull-Ups
4 Pull-Ups
6 Kipping Handstand Push-Ups (you may elect to have a 3″ riser)
8 GHD Sit-Ups
Rest 60 seconds

GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups

Scaling Options for Kipping Handstand Push-Ups (choose one of the following):
Push Press (95/65 lbs; 55+: 65/45 lbs)
Downward Dog Handstand Push-Ups

Long conditioning option:
Four rounds of:
800 Meter Run
20 Pull-Ups

C.
Three sets of:
10 Dumbbell Bench Press
immediately into …
Banded Overhead Tricep Extensions x 20 reps
Rest 2 minutes

D.
Three sets of:
Bird Dog Rows x 8-10 reps per side @ 2121
Rest 45 seconds
Hollow Body Hold x 45 seconds
Rest 45 seconds

General Training Notes
Push Press Focus: These do not need to be touch and go! If you have blocks then use them to quickly reset. We are getting heavier in this progression.

Gymnastics Conditioning: The intention of these sets is to give you time to focus on volume and movement quality. Please make sure to set up your handstand push-up station according to the CrossFit Games standards: https://games.crossfit.com/workouts/open/2023/3#movementStandards
Please adjust the GHD volume if it is high for you by doing GHD sit-ups every other set. We are looking for consistency across your eight sets so smooth is fast on this one.

Strength Accessory Finishers: Now that your lats are tired you’ll blast your triceps with heavy-ish dumbbell bench press and banded tricep extensions. For the extensions, try to keep your elbows from sliding forward. Then some anti-rotational and core drills to finish your Saturday session.