March 10, 2015 – Masters Program

Workout of the Day
Mobility and Activation

Three sets of:
Ankle Pulses x 30 seconds per side
Hip Flexor Stretch x 45 seconds per hip
Rack Squat

x 5 reps with a 10 second hold at bottom position

A.
Every 90 seconds, for 15 minutes (10 sets):
6 Alternating Pistols
2/1 Muscle-Ups (or 6/4 Chest-to-Bar Pull-Ups)

B.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 2 reps @ 80-85% (based on feel)

C.
Three rounds for time of:
20 Wall Ball Shots
10 Ground to Overhead

40-54: 20/14 lbs; 135/95 lbs
55+: 20/10 lbs to a 9′ target; 95/65 lbs

D.
Three sets of:
Weighted GHD Hip Extensions x 8-10 reps
Rest 60 seconds
Weighted Stationary Dips x 3-4 reps @ 1112
Rest 20 seconds
Stationary Dips x Max Reps @ 1011
Rest 2 minutes
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Whether your goal is to make it to the Masters Qualifier or participate with a group of your friends at the gym for fun, we want to know how you are doing! This season, we want to collect Open data from all those following the Masters Program to analyze, study and utilize to tweak our programs to better suit you all. The data we collect will help us with a few things:
1. Assess our athletes’ strengths (what were the best events or areas where we collectively excelled)
2. Assess our athletes’ weaknesses (where did our athletes struggle, and how can we improve those results)
3. Determine how many of you are moving on to the Masters Qualifier and will need help ensuring that you are at your very best for those events. We may even be sending out invitations to all qualified masters to come join us in San Diego for the days of the qualifiers to get some on-site assistance and motivation from your peers.

In order for us to collect this data, we ask that you submit your scores with us AFTER you’ve submitted them on the CrossFit Games site. Please click here to submit your data!

The more data we collect, the better direction we have when planning future programming, so please help us out!