July 11, 2020 – Masters Program

Mobility & Activation
Spend 6-8 minutes rolling out your most restricted areas and then …

Two sets of:
30 Seconds Banded Lateral Walk (right)
30 Seconds Banded Lateral Walk

(left)
30 Seconds Banded Monster Walk (forward)
30 Seconds Banded Monster Walk (backward)
30 Seconds Banded Good Mornings
30 Seconds Hollow Body Hold

Snatch Complex
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Pull + Hang Snatch

Build in weight over the course of the six sets

Classic CrossFit Conditioning
35-49:
For time:
75/60 Calorie Row
60 Burpees Over the Erg
45 Chest-to-Bar Pull-Ups
30 Kettlebell Deadlifts (32/24kg)*
15 Ring Muscle-Ups

*20 minute time cap

*Kettlebell Deadlift: Have the KB’s set up on the outside of legs

50-54:
For time:
65/50 Calorie Row
50 Burpees Over the Erg
35 Chest-to-Bar Pull-Ups
20 Kettlebell Deadlifts (32/24kg)*
10 Ring Muscle-Ups

*20 minute time cap

*Kettlebell Deadlift: Have the KB’s set up on the outside of legs

60+:
For time:
65/50 Calorie Row
50 Burpees Over the Erg
35 Chin-Over-the-Bar Pull-Ups
20 Kettlebell Deadlifts (24/16 kg)*
5/3 Ring Muscle-Ups or 10 Ring-Dips or 10 Stationary-Dips

*20 minute time cap

*Kettlebell Deadlift: Have the KB’s set up on the outside of legs

Strength Accessory Finisher
Every minutes, on the minute, for 9 minutes, complete:
Station 1 – Dumbbell Bicep Curls x 20 seconds per arm
Station 2 – Hollow Rocks x 20-30 seconds
Station 3 – Banded Overhead Tricep Extensions x 30 seconds

Additional Optional Running Endurance Session
Complete 3 sets of (for total meters):
Run 15 minutes
Rest 3 minutes

(Nasal Breathing Only)