April 18, 2020 – Masters Program

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

At Home Workout (No Equipment)
Complete the following for time:
Three rounds of…
500 Meter Row or 400 Meter Run
50 Double-Unders

Immediately followed by…

Five rounds of…
10 Push-Ups
20 Alternating Lunges

Immediately followed by…

Three rounds for time of…
500 Meter Row or 400 Meter Run
50 Double-Unders

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Notes:
Today’s intention is to see have fun with your own goal for this workout. Here are some suggestions:

Make a goal of:
how quickly you can run your 400s.
or…
a certain amount of sets or reps unbroken every time.
or…
a time for the total workout

At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Complete the following for time:
Three rounds of…
500 Meter Row or 400 Meter Run
50 Double-Unders

Immediately followed by…

Five rounds of…
10 Dumbbell Push Press
10 Alternating Lunges with DB/KB Farmer’s Hold
10 Dumbbell Deadlifts

Immediately followed by…

Three rounds of…
500 Meter Row or 400 Meter Run
50 Double-Unders

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Notes:
Today’s intention is to see have fun with your own goal for this workout. Here are some suggestions:

Make a goal of:
how quickly you can run your 400s.
or…
a certain amount of sets or reps unbroken every time.
or…
using a heavier weight for the entire workout than you typically do.

Mobility & Activation (Primary Session)
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side

and then …

Assault Bike/Row/Bike Erg/Ski Erg x 2 minutes @ easy pace
Band Pull-Aparts x 30 seconds (light)
Assault Bike/Row/Bike Erg/Ski Erg x 60 seconds @ medium pace
Glute Hip Bridges x 30 seconds (bodyweight)
Assault Bike/Row/Bike Erg/Ski Erg x 30 seconds @ fast pace
Push-Ups x 30 seconds

Bench Press Progressions

Every 2 minutes, for 12 minutes, complete:
Bench Press x 2 reps @ 80%

Classic CrossFit

Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″)
20 Shoulder to Overhead
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″)
20 Shoulder to Overhead
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″)
20 Shoulder to Overhead
25 Pull-Ups
30 Double-Unders

35-39: 155/105 lbs
40-54: 135/95 lbs
55+: 115/75 lbs

Lower Body Strength Finisher
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg

Optional Additional Running Endurance Session
Five sets of:
600 Meters @ 80% of your 1600m PR Pace
Walk 200 Meters