April 16, 2021 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
Banded Bird Dog (Leg Only) x 10 reps per side
Cat Cow Drill x 10 reps (add a band if you’d like)
Dead Bug x 10-20 reps

and finish with …

2 Minutes of Swivel Hips

A.
Every 90 seconds, for as long as possible…
Hang Clean + Jerk

Males start with
35-44: 225 lbs on the barbell and add 10 lbs every set
45-49: 205 lbs on the barbell and add 10 lbs every set
50-54: 185 lbs on the barbell and add 10 lbs every set
55-59: 165 lbs on the barbell and add 10 lbs every set
60+: 145 lbs on the barbell and add 10 lbs every set

Females start with
35-44: 145 lbs and add 5 lbs every set
45-49: 135 lbs and add 5 lbs every set
50-54: 115 lbs and add 5 lbs every set
55-59: 105 lbs and add 5 lbs every set
60+: 95 lbs and add 5 lbs every set.

If you fail to make it more than 5 sets, stay at your last successful weight and perform 3 more lifts.

B.
“2014 CrossFit Regionals Event #4”
35-49:
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squats (185/115 lbs)
Bar-Facing Burpees Over the Barbell

50-54:
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squats (155/105 lbs)
Bar-Facing Burpees Over the Barbell

55-59:
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups to 5″ riser
Front Squats (135/95 lbs)
Bar-Facing Burpees Over the Barbell

60+:
Complete rounds of 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups to 5″ riser
Front Squats (135/95 lbs)
Bar-Facing Burpees Over the Barbell

Time Cap: 20:00

Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

C.
Three sets of:
Banded Face Pulls x 15 reps
Rest 30 seconds
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 30 seconds

Athlete Notes:
Have fun with this one today! If you remember athletes competing in this event in 2014 you will remember that the combo of these movements made it tough not only on the strict handstand push-ups but also holding the bar for the front squats! What did people learn? Break those strict handstand push-ups early! Small sets will pay off huge in the long run. Keep your rack position relaxed for your front squats, find a good rhythm and try to keep these unbroken. You also want to be as relaxed as possible dropping down into your burpee. Avoid having any tension in your upper body as you drop down into the burpee, be as relaxed as possible. As I like to say, sacrifice the body as you drop down.

Still trying to get that elusive first strict handstand push-up or trying to build your stamina with them? Check out this article that incorporates a training phase for developing more strength for the strict handstand push up.

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.

Gymnastics Skills Accessory Option
Bar Muscle-Up Progressions –

For 60 seconds, practice:
Bad Cheerleader Jump to Bar

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of complex:
Target Reach Swing + Air Chair Swing x 1 rep
*It’s better to get your knees too close to the bar than it is to have them too far from the bar.

Followed by. . .

For 60 seconds, perform one set of:
Kipping Back Slide x 10-20 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Air Chair Swing x 3 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of complex:
Air Chair Swing x 1 rep + Bar Muscle-Up x 1 rep

Toes-To-Bar Progressions –

Every 5 seconds, for 60 seconds (12 sets) of:
Target Reach Swing x 1 rep
*The intention is for correct positioning for mounting the bar for toes-to-bar. Please note that this target reach swing is different than the one used for the bar muscle-up.

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of complex:
Target Reach Swing + Toes-To-Bar x 2 reps
*Reps should feel identical.

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Toes-To-Bar x 4 reps (unbroken)
*Reps should feel identical.

Followed by. . .

For 60 seconds, perform one set of:
Pike Stretch x 60 seconds