April 23, 2021 – Masters Program

Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 30 seconds per side

Row 5 minutes at a relaxed pace and then …

Leg Swings x 20 reps each direction
Butterfly Stretch x 60 seconds
Floor Slides x 10 reps (hold 2-5 lbs plate in each hand if you have limited mobility)
Alternating Perfect Stretch x 8 reps

A.
35-49:
For time:
9 Clusters (155/115 lbs)
7 Clusters (185/135 lbs)
5 Clusters (205/145 lbs)
3 Clusters (225/155 lbs)
1 Clusters (245/165 lbs)

50-54:
For time:
9 Clusters (135/95 lbs)
7 Clusters (155/115 lbs)
5 Clusters (185/135 lbs)
3 Clusters (205/145 lbs)
1 Clusters (225/155 lbs)

55-59:
For time:
9 Clusters (115/75 lbs)
7 Clusters (135/95 lbs)
5 Clusters (155/115 lbs)
3 Clusters (185/135 lbs)
1 Clusters (205/145 lbs)

60+:
For time:
9 Clusters (95/65 lbs)
7 Clusters (115/75 lbs)
5 Clusters (135/95 lbs)
3 Clusters (155/115 lbs)
1 Clusters (185/135 lbs)

12 minute time cap

“Cluster” – Squat Clean into Thruster

Loading suggestions based on 1-RM Clean & Jerk so please adjust if needed:

For time:
9 Clusters (60%)
7 Clusters (70%)
5 Clusters (75%)
3 Clusters (80%)
1 Clusters (85%)

B.
Three rounds for time of:
400 Meter Run
10 Overhead Squats

35-49: 185/135 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs

Load should not exceed 80% of 1-RM Overhead Squat

When the running clock reaches 15:00…

35-54:
For time:
3 Legless Rope Climbs
150 Double-Unders
2 Legless Rope Climbs
100 Double-Unders
1 Legless Rope Climbs
50 Double-Unders

55+:
For time:
3 Rope Climbs
100 Double-Unders
2 Rope Climbs
50 Double-Unders
1 Rope Climbs
25 Double-Unders

Time Cap: 12:00

Scaling Options for Legless Rope Climbs (choose one of the following):
Rope Pull-Up Taps (2 taps for every 1 legless rope climb)
Regular Rope Climb

Scaling Options for Double-Unders (choose one of the following):
Reduce the reps
Single-Unders

Athlete Notes:
We have another “Hard and Heavy” workout! This one is aggressive, so make sure you adjust the loading if necessary. After you get through that, we have some fun, but challenging conditioning that starts with a horrific version of the CrossFit classic workout “Nancy.”
Conditioning Part 1: Make sure you follow the guidelines of no more than 80% of your overhead squat. This is going to be extremely heavy for many people and we want you to be able to hold on to the bar. You do not need to be able to go unbroken, but it would be suggested that you pick a weight that you may be able to do the first set unbroken.
Workout 2: GRIP! With some of these higher skill workouts we have done lately you will notice the importance of efficiency. Between legless rope climbs and double unders, grip can really fatigue fast. The looser you hold your rope, while keeping your hands by your side for double unders, the better. After that, just pay attention to your rest periods between rope climbs. If you do not know how to pace them, try watching a clock. Make your own interval, but you could try every 30 seconds, 20 seconds, 15 seconds….etc.

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.

Gymnastics Skills Accessory Option
Static Handstand Hold Progressions –

For 60 seconds, perform one set of:
Back-To-Wall Donkey Kick x 10 reps
*Attempt to make contact with the wall as softly as possible. If you are doing these at home, be VERY careful not to hit the wall too hard as you might put a hole in the wall!

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand x 8 reps
*First, point your chest toward your hands, then bend your elbows slightly, then push your head as far away from the wall as needed to find a freestanding position. Have a spotter when doing this and, if you don’t, just hold this position for 45 seconds)
Interval 2 – Frog Stand x 20 seconds
*If this is challenging then try hand plank to press lean

*

Followed by. . .

For 60 seconds, perform one set of:
Wall-Facing Split Handstand Hold x max time