April 9, 2021 – Masters Program

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

Finish with. . .

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

Rest 5-10 minutes, but stay warm.

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

A.
“CrossFit Games Quarterfinals Event 4”
For max load:
4 Rep-Max Front Squat

Time cap: 20 minutes

B.
“CrossFit Games Quarterfinals Event 1 Invictus Masters Version”
35-54:
For total time:
Three rounds of:
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50/35 lbs )
50 Double-Unders

Rest 60 seconds and then. . .

Three rounds of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder-to-Overheads
50 Double-Unders

55+:
For total time:
Three rounds of:
8 Strict Handstand Push-Ups to 5″” riser
8 Dumbbell Hang Power Cleans (35/20 lbs)
40 Double-Unders

Rest 60 seconds and then. . .

Three rounds of:
8 Kipping Handstand Push-Ups
8 Dumbbell Shoulder-to-Overheads
40 Double-Unders

Time cap: 10 minutes

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

Scaling Options for Kipping Handstand Push-Ups (choose one of the following):
Add a riser
3 Wall Walks

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

Optional Additional Work Sessions
**If you do not plan on doing any of the Qualifier workouts (or versions of the workouts) then please prioritize the additional/optional session for today and tomorrow**
A.
Gymnastics Skills Accessory Option
Every 60 seconds, for 5 minutes, complete:
Ring Support Hold x 5 seconds + Ring Dip Negative + Squatted Muscle-Up Transition

Please check out this article on strict muscle-ups

and then …

Every 45 seconds, for 6 minutes (4 sets):
Strict Muscle-Ups x 1-4 reps

If you don’t have Strict Muscle-Ups, then substitute with Strict Ring Pull-Ups

and finish with …

Three sets of:
Strict Handstand Push-Up Negatives

x 5 reps
(lower yourself as slowly as possible)
Rest as needed

B.
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Pistol Squat Balance x 20 seconds (right leg)
Interval 2 – Pistol Squat Balance x 20 seconds (left leg)

For 60 seconds, perform one set of:
Candlestick Roll to Pistol Squat x max reps (alternate legs each rep)

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Alternating Pistols Squat x 8 reps
55+: Medicine Ball Box Step-Ups x 8 reps (20/14 lbs)
Interval 2 – Elevated Glute Hip Bridge x 10 reps
(Set feet on bench and perform your hip bridge)