May 4, 2021 – Masters Program

Age Group Qualifier Note: Please reduce the reps and/or intensity of todays conditioning session if you plan to compete on Thursday and your body feels like it needs some rest. Only add in the optional training session if you want to get some extra blood flow and aerobic work but, if you feel like you got some solid work during your first session and would benefit more from rest then skip the optional session.

Mobility & Activation
Two sets of:
Hip Internal Rotation Drill x 8-10 reps per side
Band Assisted Lat Stretch x 30 seconds per side

and then …

Two sets of:
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
Banded Squats x 30 seconds

Warm-Up Flow
Three rounds at increasing intensity of:
30 Seconds of Double-Unders
2 Rope Climbs
4 Wall Walks

A.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans @ 60-65% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans @ 70-75% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean @ 80-85% of 1-RM Clean

B.
35-54:
For time:
20/15 Calorie Assault Bike
21 Thrusters (105/75 lbs)
20/15 Calorie Assault Bike
21 Thrusters (105/75 lbs)

When the running clock reaches 10:00…

For time:
15 Toes-to-Bar
20 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups
15 Toes-to-Bar

55+:
For time:
15/10 Calorie Assault Bike
21 Thrusters (75/55 lbs)
15/10 Calorie Assault Bike
21 Thrusters (75/55 lbs)

When the running clock reaches 10:00…

For time:
15 Toes-to-Bar
15 Strict Handstand Push-Ups to 5″ riser
30 Chin-over-the-Bar Pull-Ups
15 Strict Handstand Push-Ups to 5″ riser
15 Toes-to-Bar

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

Athlete Notes:
The Assault Bike + Thruster workout will be a burner. This is a good workout to test your limits. Push hard on the movements and transition quickly to stop the clock and start your rest period. Once the clock reaches 10:00, we move to higher complexity and lower intensity with the gymnastics elements. The most difficult part is going to be the strict handstand push ups for most people due to all the pressing in the thrusters beforehand. Consider a strategy of small sets and short rest. It could feel frustrating at first to perform small sets, but we need to leave a little in the tank for the second set of strict handstand push ups. As a bonus, try to practice your handstand push ups in the new box size that CrossFit has come out with for the quarterfinal events.

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 4 minutes, for 28 minutes (7 sets) for times:
30/20 Calorie Assault Bike

Hit these hard! Note times for each set.