March 29, 2021 – Masters Program

Congratulations to everyone that participated in the 2021 CrossFit Open! We saw so many of you reach your goals and hit new PR’s! It was so exciting to watch everyone perform these past three weeks! Please use this week as a deload week. The Open can stress your adrenals more then you think so you’ll notice the reduces volume of training this week as we gear up for the new cycle on April 5th. The training is in a different format this week so feel free to adjust the program based on how your body feels!

Mobility, Activation & Warm-Up
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

and then …

Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks

x 10 reps each direction
Banded Squats x 10 reps

Finish with …

3 Minutes on the Assault Bike with nasal breathing only

A.
“The Eagle”

Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry

B.
Three sets of:
Inverted Barbell Row x 10-12 reps @ 2111
Rest 30 seconds
Supinated-Grip Band Pull-Aparts x 15-20 reps @ 2020
Rest 30 seconds
Ab-Wheel Roll Outs x 15 reps
Rest 30 seconds after each leg

C.
Four rounds for time of:
20 Banded Biceps Curls
30 Banded Overhead Tricep Extensions

Athlete Notes:
Some of you may opt to repeat 21.3 & 21.4. If that is the case then please make that your focus for the day.

Otherwise, this week starts your transition week. The new cycle begins on April 5th so this week is an opportunity for you to assess your body, prioritize recovery and shore up any nagging injuries you may have accumulated over the Open. Please use this week as a reset for your mind and body.

Today starts off with The Eagle. This is a test from the legendary Dan John (if you don’t know who Dan John is then look him up)! Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

Then you’ll back off and do some accessory work so focus on quality of movement throughout the circuits.

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

Engine Accessory Option
Every 6 minutes for 30 minutes (5 sets):
30/22 Calorie Assault Bike (55+:

25/17 calorie)
20 Russian Kettlebell Swings (weight is up to the athlete)
10 Burpee Box Overs (24/20″; 55+: step-ups okay)

Athletes should have at least 2 minutes of rest. Please adjust the rep scheme to ensure you get 2+ minutes or fest.