October 23, 2020 – Masters Program

Mobility & Activation
Spend 5-10 minutes rolling out your traps and pecs.

and then …

CrossOver Symmetry

Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

A.
Every 2 minutes, for 14 minutes, complete:
Strict Press x 5 reps
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4-6: 80-90% x 3 reps
Set 7: 55-65% x 10 reps

B.
Barbell Warm-Up/Prep:
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Front Squats
5 Hang Power Cleans
5 Hang Squat Cleans
5 Push Presses
5 Split Jerks
(unweighted barbell)

Every 2 minutes, for 12 minutes, complete:
Power Clean + Mid-Thigh Power Clean + Jerk

Build to a heavy in the complex

C.
35-54:
“Friendlier Fran”

21-15-9
Thrusters (105/75 lbs)
Chest-to-Bar Pull-Ups

55+:
“Friendlier Fran”
21-15-9
Thrusters (75/55 lbs)
12-9-3
Chest-to-Bar Pull-Ups

Scaling Options:
Reduce the weight of the thrusters
Chin-over-the-Bar Pull-Ups instead of Chest-to-Bar Pull-Ups

This is a friendlier version of the 2020 CrossFit Games Online Qualifier workout! Note that the thruster weight is a little heavier then in regular Fran so assess how best you’ll attack the reps. Can you go unbroken on them? Smooth is fas for your thrusters so try to breathe on every rep so you keep those airways open and heart rate down. If you are proficient with chest-to-bar pull-ups then I’d recommend doing two sets of the 21 C2B pull-ups (11/10); 12 C2B pull-ups (6/6) and for others you’ll need to break this into more manageable sets. The goal is to be able to push in the round of 15 and what we often see is people going hard on the round of 21 and then having a huge drop off in the round of 15. Start off in 4th gear, move to 5th gear on round 15 and kick it into 6th gear for your round of 9 (you are obviously driving a sports car that has 6 gears). 🙂

D.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Hanging L-Hold x Max Time
Rest 30 seconds
Dumbbell Reverse Flys x 15 reps
Rest as needed

Additional Optional Row/Bike Erg Session

Five sets of:
Row/Bike Erg x 6 Minutes
2 Minutes Rest