May 8, 2021 – Masters Program

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

Dynamic Mobility, Activation and Warm-Up
Start the clock and …

Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)

At the 5:00 mark, complete:
Upper Body Warm-Up

At the 8:00 mark, complete:

Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps

Empty Barbell Primer

Three sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean
Clean from Below Knee

Followed by. . .

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

At Game Pace:

10 Cleans (35-54: 135/95 lbs; 55+: 95/65 lbs)
30 Double-Unders

“CrossFit Games Age Group Qualifiers Event 3”
For time:
75 Cleans (35-54: 135/95 lbs; 55+: 95/65 lbs)
300 Double-Unders

Time cap: 15 minutes

Movement, Pacing & Strategy Consideration for Event 3

SUNDAY SESSION (We’d advise tackling Event 5 on Sunday but if you’re schedule doesn’t allow for that then complete this event as a Saturday afternoon session)

Mobility, Activation & Warm-Up
10 Minutes of Assault Bike or Rowing @ 70-75%

Followed by…

Three sets of:
Inchworm Walk

x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Followed by…

5 Minutes of Assault Bike or Running @ 80-85%

Followed by…

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Followed by…

20/15 Calorie Assault Bike @ 70%
4 Burpee High Box Jumps (Jump Up, Step Down)
60 seconds Rest
15/10 Calorie Assault Bike @ 80%
3 Burpee High Box Jumps (Jump Up, Step Down)
60 seconds Rest
10/7 Calorie Assault Bike @ 90%
2 Burpee High Box Jumps (Jump Up, Step Down)

Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heart rate increases.

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. .

Build to 185/135 lbs. Snatch (55+: 125/90 lbs) and then. . .

At game speed…

3 Overhead Squat (165/115 lbs 55+: 115/80 lbs)
3 Burpee Box Jump Overs (30″; 55+: 24″)
2 Overhead Squat
2 Burpee Box Jump Overs
1 Overhead Squat
1 Burpee Box Jump Overs

“CrossFit Games Age Group Qualifier Event 5”
35-54:
Complete 12, 9, & 6 reps for time of:
Overhead Squat (165/115 lbs)
Burpee Box Jump-Over (30″)

55+:
Complete 12, 9, & 6 reps for time of:
Overhead Squat (115/80 lbs)
Burpee Box Jump/Step-Over (24″)

Time cap: 10 minutes

Movement, Pacing & Strategy Considerations for Event 5