September 11, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

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Partner T-Spine Stretch on Pull-Up Bar x 30 seconds
Banded Hamstring Pulse x 30 seconds per side

and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Gymnastic Skills & Drills
If you are not aware of the value of knee height during a bar muscle-up, please watch this VIDEO.

35-54:
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 3-4 reps
Interval 2 – Swinging Knees-To-Bar x 3 reps

55+:
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump to Full Support on Bar x 3-4 reps
*If this is a fear of yours you may opt to banding a barbell to the rig (as shown in this VIDEO) and jumping from the floor. In your own time, raise the bar to gradually become comfortable with being atop a higher bar.
Interval 2 – Knees-Up Option x 5 reps @ 1011
*Choose the option that best suits your level of strength.

CrossFit Open 19.4
Three rounds of:
10 Snatches (95/65 lbs)
12 Bar-Facing Burpees

Then, rest 3 minutes before continuing with:

Three rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time Cap: 12:00

55+:
Three rounds of:
10 Snatches (65/45 lbs)
12 Bar-Facing Burpees

Then, rest 3 minutes before continuing with:

Three rounds of:
10 Chest-to-Bar Pull-Ups
12 Bar-Facing Burpees

Time Cap: 12:00

Posterior Chain Accessory Work
Every 2 minutes, for 6 minutes, complete (3 sets):
Death March x 20 reps

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RICHARD BAGLEY
RICHARD BAGLEY
September 13, 2019 2:51 pm

DMA
GYMNASTICS + BMU PRACTICE
19.4= FIRST PART 5:35/+ ONE FULL RD BMU &BURPEES OB/ 2 less than open score
RESTED THEN DID PARTNER WOD W CLASS
400 RUN 50 DL/50 PC/50 STOH 95
400 RUN 40DL ETC. 115
400 RUN 30DL ETC. 135
400 RUN 20DL ETC. 155

Massimo Tola
Massimo Tola
September 13, 2019 4:12 am

19.4
3 rounds 5′ 10″
Rest 3′
1 round(done)
2 round 10 bmu+8 bar facin burpees

Death March
Double DB 15 kg

Alexander Maximuk 35-39 182 cm. 104 kg
Alexander Maximuk 35-39 182 cm. 104 kg
September 13, 2019 2:16 am

1. Warm up done
2. Gymnastic skills done
3. 19.4. 4:36 + 1 round + 8 mu ( less on 14 reps than open)
4. Death March with 50 lb. DB

Marie Martensson
Marie Martensson
September 11, 2019 9:34 pm

DMAW done
BMU Practice done – realized we can’t do fully extended arms in the garage ??‍♀️
19:4: 90 (Open 111) Tiebreak 5:23 (4:35 in the Open), felt good though both Snatches and Burpees. Must however work more on the Snatches. Can’t string BMU together so focused on a good front swing and knees up.
Death Match with 15 kg x 2 DBs
Perfect with a short session today as I will get another session with a friend later. Apparently some sort of CrossFit box in a barn. ?

David Masso
David Masso
September 11, 2019 7:04 pm

DMVA done

Gymnastics drills done
19.4
1st round 5:30
Snatches unbroken. Felt okay. But BMI need to keep practicing
2nd could finished….I did it anyway
BMU did 3,4,3 in all sets

March done 40,45lbs

Jonathan Altschul
Jonathan Altschul
September 11, 2019 5:01 pm

All the stuff done. Coincidentally, I just started on bar muscleup work yesterday and hit exactly zero (which led to a lot of technique and movement pattern drills).

19.4 86 reps. First part done in 4:07 (snatches unbroken). BMU I was able to do 3-2-3-2 but took huge breaks as I tried to remember what I was supposed to be doing to not fail lol. Happy with the result and getting back over the bar again.

Vivian Mao
Vivian Mao
September 11, 2019 11:23 am

DMA and crossover symmetry done
A. BMU skills done
B. 19.4 89 reps
Snatches/burpees done in 4:37
Then 1 full rd + 1 bMU. Missed 2 bMUs
1 rep less than open score

Marie Martensson
Marie Martensson
September 11, 2019 11:07 am

A day behind as usual 🙂 DMAW done Front Squats: Built from 50 kg to 61 kg. Only 3 reps in the 7th set, but managed 4 in the last set. (79% of my 1-RM) C&J: I did all sets at 55 kg (85%) and it felt sooo heavy! Clean pulls: 65 and 68 kg I had to go to work for an early meeting so the rest was done after a full workday. Conditioning: 61 kg is too heavy for me so I decided to do 57 kg (88% of my 1-RM). Total 6:45 min, but my rope length… Read more »

JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 11, 2019 9:46 am

DMAWU) done
Gymnastics) done
19.4) 5:23, 27 reps (1 rd + 5 bar MU)
accessory) done (35#-45#)
Struggled on bar MU today… finished the remaining 15 untimed after 12 min.

JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 12, 2019 6:41 am
Reply to  Nichole DeHart

Will do. I need to capture the breakdown – the first ones are good then I start chicken-winging.

Andrea Moon
Andrea Moon
September 11, 2019 4:51 am

Box jump to bar knees to Chest 4 reps each
I did not do full snatches just power snatches 6:15 3 rounds 5:47 green band for chest to bar
20 lb death march
Have a great day

Tom Ring
Tom Ring
September 11, 2019 3:54 am

A. Arches and swings done
B. 4:28 10/5&5/7&3
2 full rds 5&5/ 4-2-2-2 that was 6 more than open
C. 3 rds with 45’s

GIANNI SOLDI
GIANNI SOLDI
September 11, 2019 2:21 am

19.4
3 roumd 5.40
3 rest
4 bar m. U. (second round}

Alessandro Perin
Alessandro Perin
September 11, 2019 12:08 am

isn’t it short ?

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