September 28, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
20 seconds of Hollow Body/Superman Swings
20 seconds of Scap Pull-Ups
Rest 60 seconds

Gymnastic Skills & Drills
35-49:
Complete four sets, not for time, of:
2-3 Legless Rope Climbs
10 Toes-to-Bar

50-54:
Complete four sets, not for time, of:
1 Legless Rope Climb + 1-2 Regular Rope Climbs
10 Toes-to-Bar

55+:
Complete four sets, not for time, of:
2-3 Rope Climbs
10 Toes-to-Bar

If you struggle with legless rope climbs then please substitute with the following progression:
Rope Pull-Up Tap x 3 reps per arm

CrossFit Open Event 19.3
For time:
200 Ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200 Ft. Handstand Walk

35-54: 50/35 lb
55+: 35/20 lb; 5″ Elevated Strict Handstand Push-Up

Time Cap: 10:00

Core Accessory Work

Three sets of:
Palloff Press x 10 reps per side
Rest 60 seconds
L-Sit Holds x 30-45 seconds
Rest 60 seconds