March 23, 2021 – Masters Program

Mobility, Activation & Warm-Up
400 Meter Run (nasal breathing only)
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep

and then …

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk

A.
Four sets of:
3-Position Clean + 1 Jerk @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed

B.
35-54:
Three sets for times of:
20/15 Calorie Assault Bike
6 Chest-to-Bar Pull-Ups
20/15 Calorie Row
10 Burpee Over the Erg
20 Thrusters (95/65lb.)
6 Pull-Ups
Rest 3 minutes between sets

55+:

Three sets for times of:
15/10 Calorie Assault Bike
4 Chest-to-Bar Pull-Ups
15/10 Calorie Row
10 Burpee Over the Erg
20 Thrusters (65/45lb.)
6 Pull-Ups
Rest 3 minutes between sets

Scaling Options for Chest-to-Bar or Pull-Ups (choose one of the following):
Band Assisted Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar/Chin-over-the-Bar Pull-Ups

C.
Three rounds of:
15 Dumbbell Floor Presses
20 Banded Good Mornings

Athlete Notes:
We know thrusters are a staple in CrossFit for the Open so today we are getting ready!

This workout is primarily dependent on your power on the machines and your pull-up abilities, but make a point to push the thrusters. We want to see everyone doing this in large sets and many of you doing them unbroken. If something sounds scary to you rep wise or pace wise, try it! Today is a good chance to test yourself and see what you can do under fatigue. This is not the kind of workout that leaves you gasping for air, rolling on the floor. If you are pushing as hard as you can, this is just going to make you work for each rep at the end.

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

Strongman Option
A.
Three sets of:
Dumbbell Strict Press x Max Reps*
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
100-Foot Hand Over Hand Rope Pulls
Rest 90 seconds

*Goal is to get 15-20 reps on each movement. If you hit 25+ then it’s too light.

B.
Three sets of:
400 Meter Run or 20/15 Calorie Assault Bike or Bike Erg
Max Rep Bearhug Sandbag Squats
Rest 90 seconds

Choose a load that will allow you to get 12-15 reps but if you can squeeze out a couple extra then don’t be scared to go for it!