May 31, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Banded Pec Stretch x 45 seconds per side

and then …

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)

and finish with …

Two sets of:
Close Grip Push-Ups x 10 reps
Supine Hip Bridges with a band around the knees x 10 reps
Rest as needed

A.
Five sets of:
75% Bench Press x 3 @ 20X1
Rest 45-60 seconds

Be diligent with your rest and adhere to the tempo

B.
Every minute, on the minute, for 9 minutes (3 sets):
Station 1 – Single-Leg Glute Bridge with foot on bench x 8-10 reps @ 2011 (Left Leg)
Station 2 – Single-Leg Glute Bridge with foot on bench x 8-10 reps @ 3011 (Right Leg)
Station 3 – DB Floor Press x 8 reps

C.
35-54:
“Karen”
150 Wall Balls

20 lbs to 10′ target; 14 lbs to 9′ target

55+:
“Karen”
150 Wall Balls

20/10 lbs to 9′ target

This is a classic CrossFit workout! Can you go unbroken on your wall ball shots? Can you get sub 6 minutes on this? Post your times and how you broke up your wall ball shots … if you needed to break it up. 🙂

D.
Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 3011
Rest 45 seconds
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 45 seconds

Additional Row Session
Six sets of:
500 Meter Row
Rest 2 minutes

Try to keep your pace consistent for all six sets. Make a note of your strokes per minute and see what s/m feels the most efficient