March 8, 2021 – Masters Program

The Open is finally here and you all are well prepared to tackle the events in these upcoming weeks. You guys will be on a Maintenance Cycle during the Open. Here is an overview of the next three weeks:
Fridays will be dedicated to tackling the Open event. If you are participating in the Open and have a flexible schedule then there will be an AM session to test out portions of the Open Event and then a PM session when you’ll tackle the event. If you can’t split the sessions into two then no problem! (Strategy notes will be added to the program as soon as possible late on Thursday night.)
Saturday will be a day to flush out the system and just move. If you will be repeating the Open workout and can only repeat on Sunday then this will be your rest day.
Sunday will be a rest day.
Monday will be a regular training day or repeat for those needing/wanting to repeat.
Tuesday and Wednesday will be regular training days.
Thursday is a rest day (I strongly encourage you all to rest, however, there will be an optional running session provided)

Please note that there will be optional sessions Monday-Thursday. These sessions are not mandatory sessions. Some athletes recover well and can do two sessions a day so will add in the optional sessions. Some athletes will choose the optional sessions over the primary conditioning session based on their own schedule or weaknesses. Please make the best decision for your body and what will put you in the best position to recover well. Remember, the name of this game isn’t how much you can do but how well you can recover!

Mobility & Activation
Band Distracted Hip Flexor Stretch

x 60 seconds per side
Butterfly Pulse x 30 seconds
Hawaiian Squats x 5 reps per side

and then …

*Implementing nasal breathing, perform:*
Assault Bike x 2 minutes
Over/Under Barbell x 5 reps in each direction
Assault Bike x 90 seconds
Barbell Front Squat x 10 reps
Assault Bike x 60 seconds
Barbell Sotts Press x 5 reps

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Snatch Pulls
5 Muscle Snatch
5 Overhead Squats
5 Hang Power Snatch
5 Squat Snatch

A.
Every minute, on the minute, for 8 minutes:
Snatch x 1 rep

*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%

Every 2 minutes, for 8 minutes:
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%

B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 60 Seconds Calorie Assault Bike
Station 2 – 10-12 Toes to Bar
Station 3 – 60 Seconds Calorie Row
Station 4 – 15 Double-Unders + 8 Burpees to Target 6″ Above Standing Reach

Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
V-Ups

Scaling Options for Double-Unders (choose one of the following):
Single-Unders
Reduce the reps by half OR give yourself 45 seconds to get as many double-unders as possible

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Athlete Notes:
REMINDER! The Open starts this week so our goal is to get some good workouts but to feel good going into Friday for 21.1. Make sure that you are giving good attention to recovery so you can still workout hard but feel good for future days.

Today’s metcon will allow you to choose how hard you want to push. Assess how much you can push in the bike and row that will allow you to get off and go immediately into the next station. We want you to have some “touches” on movements that may come up this week without feeling too beat up!

Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.

Engine Accessory Option
For time:
10 Burpee Box Jump-Overs (24″/20”) (55+: Step-Ups Okay)
20/15 Calories of Assault Bike (55+: 15/10 calories)
Rest 90 seconds and repeat for a total of SIX (6) sets.