May 3, 2021 – Masters Program

We are looking forward to the Age Group Online Qualifiers starting this week! If you are planning to compete in the Age Group Online Qualifier then today will be your last day of hard training. Please read the notes at the beginning of each day to adjust the program based on how you feel!

Mobility, Activation & Warm-Up
3-4 Minutes in a Hip Opener Position

and then …

*Nasal Breathing Only*
5 Calorie Assault Bike Arms Only
60 Seconds Band Distracted Ankle Mobility (30 seconds per side)
5 Calorie Assault Bike Legs Only
60 Seconds T-Spine Hold (change up your positions)
5 Calorie Assault Bike
60 Seconds Hawaiian Squats (30 seconds per side)

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 1 Snatch Balance

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

C.
Every 90 seconds, for 12 minutes (8 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

D.
Complete as many rounds and reps as possible in 20 minutes of:
20 Calorie Row
20 Wall Ball Shots
20 Burpees Over the Erg

35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target

Athlete Notes:

If you have done CrossFit Games Open Workout 19.1 then you are probably familiar with how this workout is going to feel. It is all about how hard you want to push yourself. The most important element is to push the burpees. You have the greatest opportunity to make or lose time in that movement. The second most important movement will be wall ball shots, which we expect to be unbroken each set. It’s rare for an athlete to rest less than 10 seconds when the ball hits the floor, and you can’t afford to lose that time in a simple workout like this. Transitions are the third most important feature, and while they’re unlikely to be blazing fast, they should be deliberate in taking a couple of deep breaths to reset your focus on the movement you’ll be tackling. Rowing is the least important aspect of this workout in the sense that the amount of time you can save yourself by rowing hard is disproportionately small compared to the effort required to do so. We would recommend holding a solid, but sustainable pace on the erg – maintaining a pace that is never more than 10 seconds different between your fastest and slowest interval. Please let us know in comments how you chose to approach the workout and what you felt worked well, and how it could have been even better if you were to do it again.

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.

Strength Accessory Option
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 20 Dumbbell Bench Presses @ 20X1
Station 2 – 10 Lateral Raises @ 2011 + 30 Second ISO Hold at top
Station 3 – 15 Goblet Squats @ 22X0
Station 4 – 10 Ab-Wheel Rollouts @ 3021
Station 5 – 15 Tempo Push-Ups @ 1111
Station 6 – 10 Bent-Over Reverse Flyes + 30 Second ISO Hold at top