May 7, 2021 – Masters Program

Suggested Sequence of Events (we know many of you are in different time zones so please choose the best option based on your time zone):

Option 1 –
Thursday: Event 4 & Event 1
Friday AM: Event 2
Saturday AM: Event 3
Sunday AM: Event 5

Option 2 –
Friday AM: Event 4, rest as needed, then Event 1
Friday Late Morning (prior to 12:00 pm PST): Event 2
Saturday Event 3
Sunday Event 5

AM Session
Mobility, Activation & Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

and then …

Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

and then …

Two rounds of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups

Finish with. . .

3 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

“CrossFit Games Age Group Qualifier Event 4”
For max load:
4 Rep-Max Front Squat
Time cap: 20 minutes

Movement, Pacing & Strategy Considerations

Rest as needed before you attack Event 1

Warm-Up and Pre-Event Preparation for Age Group Online Qualifier Event 1
Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener

Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%

Then. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

Movement Primer (Only do as desired)
Every 6 minutes, for 18 minutes (3 sets) of:
7 Dumbbell Shoulder to Overhead (25-35/15-25 lbs DBs)
5 Inch Worms
30 Seconds of Plate Hops
400 Meter Run

Game Pace Testing:
Two sets of:
6 Kipping Handstand Push-Ups (55+: 2″ riser)
6 Dumbbell Shoulder to Overhead
6 Calorie Row

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes, and then…

“CrossFit Games Age Group Qualifier Event 1”
35-54:
Five rounds for time:
15 Handstand Push-Ups
15 Dumbbell Shoulder-to-Overhead (50/35 lb.)
15 Calorie Row

55+:
Five rounds for time:
15 Handstand Push-Ups to 2″ riser
15 Dumbbell Shoulder-to-Overhead (35/20 lb.)
15 Calorie Row

Time Cap: 20:00 minutes

Movement, Pacing & Strategy Considerations

PM Session
Mobility, Activation & Warm-Up
One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side

and then …

Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side

One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction

Upper Body Warm-Up Series x 10 reps each

followed by …

Two to Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rope Pull-Up x 4-6 reps
Rest 60 seconds

Game Pace Testing
One to Two sets at desired event pace of:
10 GHD Sit-Ups (55+: Sit-Ups)
1 Rope Climb, 15 ft.
10 Alternating Single-Leg Squats (55+: Med Ball Box Step-Ups)
5 GHD Sit-Ups (55+: Sit-Ups)
1 Rope Climb, 15 ft.
6 Alternating Single-Leg Squats (55+: Med Ball Box Step-Ups)
Rest as needed

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!

Rest 5-10 minutes, and then…

“CrossFit Games Age Group Qualifier Event 2”
35-54:
For time:
60 GHD Sit-Ups
6 Rope Climbs, 15 ft.
60 Alternating Single-Leg Squats
50 GHD Sit-Ups
5 Rope Climbs, 15 ft.
50 Alternating Single-Leg Squats
40 GHD Sit-Ups
4 Rope Climbs, 15 ft.
40 Alternating Single-Leg Squats

55+:
For time:
60 Sit-Ups
6 Rope Climbs, 15 ft.
60 Weighted Box Step-Ups (20/14 lbs to a 24/20″ box)
50 Sit-Ups
5 Rope Climbs, 15 ft.
50 Weighted Box Step-Ups (20/14 lbs to a 24/20″ box)
40 Sit-Ups
4 Rope Climbs, 15 ft.
40 Weighted Box Step-Ups (20/14 lbs to a 24/20″ box)

Time cap: 20 minutes

Movement, Pacing & Strategy Considerations