July 13, 2016 – Masters Program

OFF-SEASON

A.
Two sets of:
Shoulder Mash x 45 seconds per side
Barbell Shoulder Opener

x 30-45 seconds
Softball Hamstring Floss x 30 seconds per side

and then . . .

Two sets of:
Leg Cross Over Taps x 10 reps per side
Banded Good Mornings x 20 reps
Thoracic Rotation x 5 reps per side

and then . . .

One set of:
Bamboo Overhead Walk x 100 meters

B.
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 rep @ 75%
*Set 5 – 2 rep @ 80%
*Sets 6-8 – 1 rep @ 85%

Focus is on consistency for each set.

C.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

D.
For time:
Row 2000 Meters
60 Chest-to-Bar Pull-Ups
30 Hang Power Snatches

40-54: 135/95 lbs
55+: Pull-Ups; 95/65 lbs

GAMES PREP

SESSION ONE

A.
40-59:
Three sets of:
95/65 lbs Clean and Jerk x 5 reps (practice cycling)
Rest 30 seconds

60+:
Three sets of:
75/55 lbs Clean and Jerk x 5 reps (practice cycling)
Rest 30 seconds

B.
In 15 minutes build to 90% of your Squat Clean

Rest 10 minutes then . . .

C.
In 5 minutes establish a 1-RM Squat Clean

at 0:00 load the bar with 90% and perform the lift . . .
at 2:00 load the bar with 95-100% and perform the lift . . .
at 4:00 load the bar with 100+% and perform the lift. . .

D.
40-54:
For time:
22 Toes to Bar
22 Clean and Jerks (95/65 lb.)
80-M Sprint

55-59:
For time:
18 Toes to Bar
18 Clean and Jerks (95/65 lb.)
80-M Sprint

60+:
For time:
16 Toes to Bar
16 Clean and Jerks (75/55 lb.)
40-M Sprint

SESSION TWO

A.
Warm-up EXACTLY as you would if you were entering into this event at the 2016 CrossFit Games.

B.
40-49:
For time:
4 deadlifts (365/255 lb.)
30 GHD sit-ups
80 double-unders
4 rope climbs
40 wall-ball shots (20/14 lb.)

50-54:
For time:
4 deadlifts (365/225 lb.)
30 GHD sit-ups
80 double-unders
4 rope climbs
40 wall-ball shots (20/14 lb.)

55-59:
For time:
4 deadlifts (335/205 lb.)
30 GHD sit-ups to 24-inch box
80 double-unders
4 rope climbs
40 wall-ball shots (16/10 lb.)

60+:
For time:
4 deadlifts (275/185 lb.)
30 GHD sit-ups to 24-inch box
80 double-unders
4 rope climbs
40 wall-ball shots (16/10 lb.)

C.
Three Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed

This is your last hard day of training before we cut both volume and intensity. You will train Friday and Saturday, rest on Sunday, and then do a little bit of light rowing and/or mobility on Monday.