February 17, 2021 – Masters Program

Mobility & Activation

Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Band Assisted Lat Stretch (left)
45 seconds Band Assisted Hamstring Floss (right)
45 seconds Band Assisted Hamstring Floss (left)
10 Plate Ground to Overhead
Rest as needed

followed by …

Two Sets:
10 Calorie Assault Bike @ medium pace
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-5 – 3 reps @ 80%
Rest as needed

B.
Gymnastic Skills Prep
Two-Three sets, not for time, of:
Double-Under practice x 30-60 seconds
20 Freestanding Handstand Marches
5-10 Toes to Rings

C.
35-54:
Complete as many rounds and reps as possible in 20 minutes of:
55/40 Calorie Assault Bike
55 Deadlifts (225/155 lbs)
55 Box Jump Overs (24″/20″)
55 Handstand Push-Ups

55+:
Complete as many rounds and reps as possible in 20 minutes of:
55/40 Calorie Assault Bike
55 Deadlifts (185/125 lbs)
55 Box Jump/Step Overs (24″/20″)
55 Push-Press (95/65 lbs)

Athlete Notes:
If you have done CrossFit Open Event 16.4 then you are probably familiar with this type of workout.

The winner of this workout is going to be the athlete that is powerful on the bike and then is able to maintain small breaks during this workout. It can be easy to get caught up in the big rep numbers and want to blow through a big chunk of reps on your first set, but this strategy may have you hit your redline too early. So below are tips for each station:

Assault Bike: Consider a moderate sprint for 10 seconds and then hold an RPM that is appropriate for you, which for many would be at about your 20 minute max calorie test pace.
Deadlifts: Consider small sets with a small amount of rest. The more you can save your back the better. Now if you are a deadlift stud then do what you feel best with but the majority of you will benefit from dropping the bar at the top and quickly picking it back up for small sets.
Box Jump Overs: You can pace with 20 reps a minute or you can crank 30-40 reps a minute if you want to be a ninja but know that this will jack up your heartrate. However, if you know you are going to struggle with HSPU then this may be something to consider for yourself to allow more time at the HSPU station since the box jump overs do not fatigue the shoulders.

Handstand Push-Ups/Push-Press: You will know what is best for you, but with the Open coming up just make sure that you are training with the best standard rep you can. Today would be a great day to get your handstand push-up set up for the Open figured out and hold yourself to a high standard of movement quality. Please review this article if you haven’t already for tips on kipping handstand push-ups.

If you are not participating in the Open then please consider strict handstand push ups or dumbbell l-seated presses for safety reasons.

D.
Three sets of:
30 Left Leg Banded Box Step-Ups
30 Right Leg Banded Box Step-Ups

Place the band on the back of your neck, then place the band under the middle of your foot on top of the box. Perform all 30 reps on one leg before switching to the next.

Additional Optional Aerobic/Gymnastic Skill Session
35-49:
Complete as many rounds and reps as possible in 10 minutes of:
20/15 Calorie Row or Bike Erg
2/1Legless Rope Climbs

20 Single-Leg Thigh Taps

Rest 2 minutes, and then. . .

Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calorie Row or Bike Erg
2/1 Rope Climbs
20 Single-Leg Thigh Taps

50+:
Complete as many rounds and reps as possible in 10 minutes of:
20/15 Calorie Row or Bike Erg
5 Towel Pull-Ups
20 Wall Facing Handstand Marching

Rest 2 minutes, and then. . .

Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calorie Row or Bike Erg
2/1 Rope Climbs
20 Wall Facing Handstand Marching