August 10, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up
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
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

Gymnastics Skills & Drills
One set of:
Strict Muscle-Up Negatives x 3 reps (slow and controlled)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up to Catch Position x 2 reps
55+: Squatted Muscle-Up Transition x 3 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings x 5 reps

Followed by. . .

Every 15 seconds, for 2 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing

Rest 60 seconds, then. . .

Option 1 –
Every 20 seconds, for 2 minutes (6 sets) of:
Ring Muscle-Up x 1 rep

Option 2 –
Every 20 seconds, for 2 minutes (6 sets) of:
Ring Dips x 1-5 reps

Overhead Squat Progressions
Every 2 minutes, for 10 minutes, complete (5 sets):
Overhead Squat x 1 rep (no tempo)

Build to a heavy Overhead Squat in five sets.

“Brost”
35-49:
For Time:
Run 600 Meters
(315/205 lbs) Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
Handstand Walk x 100′
Chest-to-Bar Pull-Ups x 30 reps
(315/205 lbs) Deadlift x 15 reps
Run 600 Meters

50-54:
For Time:
Run 600 Meters
(275/185 lbs) Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 15 reps
Handstand Walk x 50′
Chest-to-Bar Pull-Ups x 15 reps
(275/185 lbs) Deadlift x 15 reps
Run 600 Meters

55+:
For Time:
Run 600 Meters
(225/155 lbs) Deadlift x 15 reps
Pull-Ups x 20 reps
Overhead Walking Lunge x 100′ (45/25 lbs plate)
Pull-Ups x 20 reps
(225/155 lbs) Deadlift x 15 reps
Run 600 Meters

This workout is in honor of our very own phenom Cheryl Brost, who is competing at the CrossFit Games this weekend! These are some of Cheryl’s favorite movements mashed up into one workout so you can thank her this one. ? Please adjust the volume of the pull-ups, load of the deadlifts or distance of the handstand walk if needed. Looking forward to seeing everyone post their times and thoughts on Brost! You can compare your results to January 17, 2018

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RICHARD BAGLEY
RICHARD BAGLEY
August 13, 2019 11:00 am

DMA
OHS = 135/155/185/205/225F/215…..LEGS SORE THNX TO KAREN
NO TIME FOR BROST BUT WILL TRY LATER…..DID ABOUT 10 MINS OF MARY……OUCH

Stephen Guest
Stephen Guest
August 11, 2019 2:19 pm

-Dynamic Mobility, Activation & Warm-Up – Done -Gymnastics Skills & Drills Done. I don’t have Rings to work with so instead I did Muscle Ups on a pull-up bar, and just tuned each drill to the bar. -Option 1 6 Jumping Muscle Ups Done. I still can’t do a regular one, but I’m getting there. -Overhead Squat Progressions 135, 185, 185, 185, 195 -Brost 13:05 Deadlifts @ 185 Last 30 Chest-to-bar were done from the floor, so I guess I cheated. And I can’t do Handstand walks, so I just counted to 33 seconds as I held myself up against… Read more »

Kelly Skurla
Kelly Skurla
August 10, 2019 12:25 pm

Gymnastics done. Those negatives are harder than they looked in the video! (story of my life.)
OHS progression up to 45 kg.
“Brost” – 15:22. Fun but only because I did the 55+ weight. (my 1RM DL is 205#)
500M row: 2:03.

Erin Dugan
Erin Dugan
August 10, 2019 10:27 am

Playing catch up as usual
Dubs / push jerk @ 105 all but 1 set of dubs ub (30)
Ohs still not easy with knee. Only went to 105
Front squats built to 125 then, I did an emom
1-6 front squats (85 lb)
2-8 back squats
Trying to maintain what little strength my legs have left .
did the ring swings but muscle ups just weren’t happening today so did the ring dips
Bench 5 sets 4 reps at 115

Galdric Baisset
Galdric Baisset
August 10, 2019 10:06 am

DMAW-Done
Gymnastics Skills & Drills-Done, but felt weak…
Overhead Squat Progressions-135lbs, 155lbs, 175lbs, 185lbs, 195lbs
Brost Rx (21:36)

Dean Plummer
Dean Plummer
August 10, 2019 9:36 am

Mobility completed. Legs are extremely sore from Karen yestetday.
A)Skipped MU work as I was short on time.
B)95#/115/135/155/175 Tied 1RM
C)14:07 HSW were good today as I was able to get the 50′ in two sets.

JEREMY WILLIAMSON
JEREMY WILLIAMSON
August 10, 2019 8:00 am

DMAWU) done
Gymnastics) done (option 1)
OHS) modified: dual KB OH step down reverse lunges – sets of 10/8/6/4/2
Metcon) modified: 5 rounds of 3 DLs@225, 6 C2B, 24′ HS walk, 6 C2B, 3 DLs, rest 60s – done 1:35-2:00 per round (no running)
What’s the goal for low rep OHS? I modified to OH KB work last few weeks – for me, it helps with OH stability, balance, etc. But I don’t want to miss a training goal by consistently skipping barbell OHS.
I modified the metcon because I didn’t feel like running 😀

JEREMY WILLIAMSON
JEREMY WILLIAMSON
August 10, 2019 8:08 am
Reply to  NicholeKribs

Hahaha, of course… thanks for the quick feedback 🙂 I don’t care about my 1 rm OHS so I’ll likely continue mod’ing on low rep OHS days.

Vivian Mao
Vivian Mao
August 10, 2019 7:11 am

A day behind
DMA done
A. E2MOM done with 105#. Kept it light, my shoulder doesn’t like these
B. FS up to 205. Failed at 210
C. No 14# WB so sad to have to skip Karen… swan intervals instead E90s did 2 laps x 30 min. 10 free then 10 breast. It’s a start…

Andrea Moon
Andrea Moon
August 10, 2019 6:11 am

Warm up complete
Did squat muscle up progression with feet in close not sure how my shoulder is going to react
Rind dips blue band sets of 5 then reduced to 2 dips remaining last two sets
Ovh squat 55,65,70,failed at 75 started from snatch position because of shoulder
Conditioning since I am 64 yrs old and have not gone above 155 I did deadlifts at 125 lunges at 15 lb plate total time 17:02
Have a great weekend everyone

Marie Martensson
Marie Martensson
August 10, 2019 3:20 am

DMAW done + parts of my shoulder rehab/prehab Ring Muscle-up practice: Negatives felt good, done on low rings Couldn’t do the catch position, even with resistance band, did squatted. Swing drills done Did 6 sets of RMU, with rest, hit all 6! Definitely getting more consistent. OHS: I did 40-45-50-55-60 kg. Failed last one at 60 kg (would have been a new PR with 1 kg), but I failed on the push jerk, backwards. Too bad, I’m sure I would have made it today, it felt so good on the other weights. Brost: 26:03 min. For completion more or less,… Read more »

Andrea Moon
Andrea Moon
August 10, 2019 5:23 am

Best of luck on the move. I have a garage gym and enjoy going to workout each morning without driving anywhere. I have never visited Sweden but I imagine it is a beautiful place to look live.

Marie Mårtenssons
Marie Mårtenssons
August 10, 2019 9:10 pm
Reply to  Andrea Moon

Thank you! Garage gym for the win, so much more time efficient. Sweden can be nice in the summer but winter is terrible. Not sure how and if I will survive actually ?

Marie Mårtenssons
Marie Mårtenssons
August 10, 2019 9:10 pm
Reply to  NicholeKribs

Thank you!

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