February 13, 2021 – Masters Program

Mobility & Activation
Mind Muscle Hip Internal Rotation for Squatting

(Nasal Breathing Only)
30 Seconds Assault Bike
Deep Squat Progressions x 3 reps
10-15 Ring Rows
20 Seconds Assault Bike
Deep Squat Progressions x 3 reps
Static Hang from Bar x 30-60 seconds
10 Seconds Assault Bike
Deep Squat Progressions x 3 reps
Strict Pull-Ups x 3-5 reps

A.
Every 3 minutes, for 9 minutes (3 sets) for times:
200 Meter Sprint (Assault Runner if possible)
20 Single Dumbbell Thrusters (35-50/20-35 lbs; 10 each arm)
10 Lateral Burpee Over the Dumbbell

B.
35-54:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%

55+:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 reps @ 85%
*Set 5 – 2-3 reps @ 80%

C.
35-54:
Three rounds for time of:
20/15 Calorie Row
15 Strict Handstand Push-Ups
10 Muscle-Ups

Rest until the running clock reaches 15:00, and then…

Three rounds for time of:
400 Meter Run or 20/15 Calorie Assault Bike
40 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)

55+:
Three rounds for time of:
20/15 Calorie Row
15 Strict Handstand Push-Ups to 5″ riser
5 Muscle-Ups

Rest until the running clock reaches 15:00, and then…

Three rounds for time of:
400 Meter Run or 20/15 Calorie Assault Bike
40 Wall Ball Shots (20/10 lbs to 9′ target)

Athlete Notes:

Two classic CrossFit style triplets are on the menu today. The first is a triplet with a heavy dose of gymnastics, and the second is a simple grinder that will challenge your ability to mentally grind through reps!

Triplet #1: Athletes will need to be smart with how they approach their strict handstand push-ups and ring muscle-ups because both movements, if done to failure, can have a disastrous effect on the workout. Avoid grinding out reps for either of these movements, in fact, be on the more conservative side in your first set, especially if one or both of these movements are not strengths. Unless these movements are all in your wheel house, use the transition between stations to have a quick shake out of the arms and 1-2 calming breaths before starting the movement. We’d rather see you take an extra 5 seconds of rest before kicking up or jumping to the rings if you are worried about failing the rep. Please scale the reps if you are going to take longer than 13 minutes to complete the three rounds.

Triplet #2: Now this is where you can push without fear of failure. This is a low skill couplet so you need to dig deep and be okay with making this uncomfortable. Keep your breaks minimal and short on the wall ball. Be aggressive to pick the wall ball back up if you need to break and immediately go right into your run or onto the assault bike. Athletes who can mentally grind and push for 1 more rep will be rewarded in this workout.

Scaling Options for Strict Handstand Push-Ups

Elevated Foot Handstand Push-Ups OR
Elevated Knee Handstand Push-Ups OR
Hamstring Curl Handstand Push-Ups OR
L-Seated DB Press x 15 reps OR
Hand-Release Push-Ups x 15 reps

Scaling Options for Ring Muscle-Ups
Low Ring Muscle-Up Transition x 10/5 reps
Ring-Dips x 10/5 reps
Stationary Dips x 10/5 reps

D.
Every minute, on the minute, for 12 minutes (3 sets) of:
Minute 1 – 10-12 Dumbbell Bench Press
Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010
Minute 3 – 15-20 Stiff-Legged Kettlebell Deadlifts @ 20X0
Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells

Additional Optional Rowing Endurance Session
Five sets for times of:
Row 2000 Meters @ 80-85% of 2K PR Pace
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.