March 6, 2021 – Masters Program

Primary Training Session
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

Warm-Up Flow
Three rounds, not for time but movement efficiency:
12 Burpees
10 Alternating Dumbbell Snatch
8 Single Arm Dumbbell Shoulder to Overhead (4 each arm)

35-54: 50/35 lbs
55+: 35/20 lbs

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65-70%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 4 reps @ 80-85%
*Set 7 – 6 reps @ 70-75%

B.
“CrossFit Open Workout 11.5”

35-54:
Complete as many rounds and reps as possible in 20 minutes of:
5 Power Cleans (145/100 lbs)
10 Toes to Bar
15 Wall Ball Shots (20/14 lbs)

55+:
Complete as many rounds and reps as possible in 20 minutes of:
5 Power Cleans (130/75 lbs)
10 Toes to Bar
15 Wall Ball Shots (20/10 lbs to 9′ target)

C.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Banded Glute Bridges x 30 reps @ 10X0

Athlete Notes:
If you haven’t noticed by now, the Open tends to favor longer, lighter workouts. Today’s condition falls right into that boat so get ready to sweat.

Touch and go power cleans are slightly faster and may be the best option for the first chunk of rounds you do. If you are someone who typically breaks up toes to bar because your forearms blow up then consider just going with quick singles on the power cleans to save the grip a bit. The workout is not won or lost in the cleans so do not feel rushed there. Toes to bar is where most people are going to start losing time. Getting chalk every round can lose you 3-5 seconds. Coming off the bar to break reps can cost 5-10 seconds. So toes to bar is really a huge station where you can save or make up time by trying to chip through those reps quickly. Then you will move on to wall ball shots and this is where you are going to want to stay unbroken as long as you can. Use your legs, try to breath and just stay calm but keep moving. Use your transitions to take a calming breathe and focus on the task at hand, not looking forward to the next station. This will require some mental discipline in a workout that is 20 minutes long but today provides a great opportunity for you to train your mind to stay focused on the task at hand. If you have a training partner then ask if they can record your times for each round so you can see what your drop off times were and to use the information to better pace for workouts that are of a similar duration and loading.

Additional Optional Rowing Endurance Session
For time:
Row 5,000 Meters

This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.