May 15, 2021 – Masters Program

Primary Training Session

Mobility & Activation

Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Banded Squats x 10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your regular row pace. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds

Warm-Up Flow
For max calories:
5 Minutes of Assault Bike

Rest 2 minutes and then. . .

Three sets of:
2 Minutes of Assault Bike @ above max average from 5 minute test
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every minute, on the minute, for 9 minutes (3 sets):
Station 1 – Right Leg Split Stance DB Romanian Deadlift x 6-8 reps @ 3011
Station 2 – Left Leg Split Stance DB Romanian Deadlift x 6-8 reps @ 3011
Station 3 – DB Floor Press x 8 reps

B.
35-54:
“Diane”
21-15-9
Deadlifts (225/155 lbs)
Handstand Push-Ups

Rest 5 minutes, and then …

“Nancy”
400 Meter Run
15 Overhead Squats (95/65 lbs)

55+:
“Diane”
21-15-9
Deadlifts (185/135 lbs)
Handstand Push-Ups to 2″ riser

Rest 5 minutes, and then …

“Nancy”

400 Meter Run
15 Overhead Squats (65/45 lbs)

Scaling Options for Kipping Handstand Push-Ups (choose one of the following):
Add a riser
1 Wall Walk for every 3 handstand push-ups

C.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

Athlete Notes:
You have two classic CrossFit benchmark workouts to do today! You are starting off with Diane, which is a fast burner! If these two movements are strong for you then this can be done unbroken. Otherwise, plan on strategic, short breaks for each movement. Go into Nancy with an unbroken mindset! Push at the start of the runs but drop back on your pace for the last 100 meters so you can gather yourself for your overhead squats. Squat snatch the first rep and then be quick with each rep (just a flash of the hips at the top). Make sure you breathe during your overhead squats! If mobility prevents you from doing overhead squats then you can change this to be front squats or use a dumbbell/kettlebell and do goblet squats.

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.

Strongman Option
Against a 3 minute clock:
60 second D-Ball Bearhug Hold (35-54: 150/100 lbs; 55+: 100/75 lbs)
100-Foot Farmer’s Walk (35-54: 32/24 kg; 55+: 24/16 kg)
Max Reps of Toes-to-Bar in remaining time
Rest 60 seconds and repeat for a total of FOUR sets.

If you do not have access to a sandbag perform Kettlebell Front Racked Hold.