March 2, 2021 – Masters Program

Primary Training Session
Mobility & Activation

3 Minute Run/Row/Assault Bike with Nasal Breathing

Followed by …

Band Distracted Hip Flexor Stretch x 30 seconds
straight into …
Banded Split Squat Stretch x 15 reps
Repeat on opposite leg

Followed by …

Banded Tricep Stretch

x 45 seconds per side
Inchworm Walks x 3-5 reps

A.
Every minute, on the minute, for 12 minutes:
Clean + Front Squat + Jerk @ 75-80%

B.
“Maier”
Four rounds for time of
Run 400 Meters
2 Rope Climbs
8-6-4-2 Squat Cleans

35-49:

Round 1: 8 reps @ 185/125 lbs
Round 2: 6 reps @ 205/135 lbs
Round 3: 4 reps @ 225/155 lbs
Round 4: 2 reps @ 245/165 lbs

50-54:
Round 1: 8 reps @ 155/105 lbs
Round 2: 6 reps @ 185/125 lbs
Round 3: 4 reps @ 205/135 lbs
Round 4: 2 reps @ 225/155 lbs

55+:
Round 1: 8 reps @ 135/95 lbs
Round 1: 6 reps @ 155/105 lbs
Round 2: 4 reps @ 185/125 lbs
Round 3: 2 reps @ 205/135 lbs

*f you do not have access to a rope then perform 10 strict pull-ups or 6 strict towel pull-ups in place of the 2 rope climbs.

If you do not have rope climbs then please choose from one of these rope climb options from the floor.

C.
Five rounds @ 70-75% perceived rate of exertion:
5 Strict Pull-Ups
10 Dumbbell Push Presses*
15 Push-Ups

*Athletes choice for dumbbell weight and please use one of these suggestions for strict pull-up modifications if needed.

D.
Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds

Athlete Notes:
The workout “Maier” was created to celebrate one of our amazing Masters athletes, Brent Maier. Brent has qualified for the CrossFit Games 5 times and been on the podium 3 of those 5 trips. He is one of the hardest working athletes out there, and more importantly, is an amazing person who inspires all who are around him. Brent excels at longer, grindy workouts that throw in some odd objects or heavy lifts. You’ll see in his named workout you have a run paired with rope climbs and ascending weights on the squat cleans.

Tackle this named workout with a steady but aggressive pace on the run (think 85-90% pace of your 1-mile PR). You should have chalk with you so that you can chalk your hands (if needed) as you run up to the rope. Immediately jump right up and knock out your first rope climb. Try to limit the rest time you take between your next rep and avoid a trip to the chalk bucket if you can. A big jump and efficient pulls on the rope climb will translate well to your cleans since you will be saving your lats for the pulling needed on those heavy cleans. Try to get your knees to your chest every pull – see HERE for more information on this.

Approach the barbell with respect, even at the opening weight. Our suggestion would be to start with doubles or singles but quickly get the shins right back to the barbell. We would rather see you be a little more paced on the round of 8 reps than to smoke that set but be gassed heading into the next 400 meter run. This workout really comes down to round 3 and round 4, so save enough in the tank to push the pace on those last two runs. Once you get to round 3 and 4 approach the barbell like it is a 1-rep max to avoid any failed reps! Ideally have a barbell set up with each weight, but if logistics prevent you from doing that then have your change plates out and change the weights each round. You may add 3 minutes to the time cap if you have to change out plates. If the last barbell is more than 80% of your 1-RM, please adjust the load.

For the final piece, the five rounds of dumbbell work, we want quality, unbroken reps versus a focus on time. Make the goal to move with perfect mechanics and just keep chipping away consistently at the reps.

Additional Optional Strongman Session

A.
Three sets of:
Banded Curls x 20 reps (focus on contracting the glutes)
Rest as you transition to …
GHD Superman Hold x 30 seconds
Rest as you transition to …
Side Plank x 30 seconds per side
Rest as you transition to …

B.
400 Meter Bear Hug Sandbag Carry