December 30, 2020 – Masters Program

Mobility & Activation
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Warm-Up Flow
4 Minutes Nasal Breathing Only Assault Bike/Row
Upper Body Band Warm-Up (15 reps each position)
4 Minutes Nasal Breathing Only Assault Bike/Row
25 Prone Plank Shoulder Taps
Lunge Matrix 10 reps per side
(Reverse Lunge, Lateral Lunge + Diagonal Lunge = 1 rep)

A.
Take 20 minutes to build to today’s 2-RM Bench Press

B.
13.2 CrossFit Open Event
35-54:
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (115/75 lbs)
10 Deadlift (115/75 lbs)
15 Box Jumps (24/20″)*

55+:
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (95/55 lbs)
10 Deadlift (95/55 lbs)
15 Box Jumps (24/20″)*

*Please step down, do not rebound.

We are going WAY BACK today! I hope some of you were around in 2013 and remember how deceptively challenging this workout becomes. The weight is very light which means you’ll be moving the entire 10 minutes. Knowing that, plan accordingly in regards to your pace.

The shoulder to overhead and deadlifts should be unbroken to start. But no need to race through the reps at a blazing pace; start with a pace that is calm and collected so that you keep the heart rate manageable. Know that at some point you may need to break up the deadlifts and that is okay. But for todays purpose I want you going into the workout with an unbroken mindset and only break when you feel you need to (for some you won’t ever break).

We don’t want any rebounding with the box jumps (lets keep those achilles healthy) but this will actually work to your favor because stepping down versus rebounding will help you keep your heart rate more manageable.

A total mental reset needs to happen after every round. Since the reps are low and the load is light you’ll be moving through rounds quickly so after every round, give your mind a mental reset so you stay engaged mentally.

Here were the top performers in 2013:
45-49: Eric Bartlett (11 + 2); Amy Mandelbaum (11 + 5)
50-54: Bubba Hagood (9 + 23); Coleen Fahey (10 + 15)
55-59: Denny Hawkings (11); Gabriele Schlicht (11 + 9)
60+: Bruce Sutta (10 + 11); Donna Walters (10 + 5)

C.
Three sets of:
Turkish Get-Up x 3 reps per side
Rest 30 seconds
Hollow Body Hold x 30 seconds
Rest 60 seconds

Additional Optional Assault Bike Session
Every 4 minutes for 32 minutes (8 sets):
45 seconds Max Calorie Assault Bike

*These are all out efforts