August 1, 2020 – Masters Program

Mobility & Activation
Spend 6-8 minutes rolling out your most restricted areas and then …
Three sets of:
Run 200 Meters
Deep Squat Progressions x 3 reps
Inchworm Walks x 3 reps

Clean Complex
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Pull + Clean

Build in weight over the course of the six sets

Classic CrossFit Conditioning
Complete as many rounds and reps as possible in 7 minutes of:
30 Double-Unders
15 Power Snatches

35-54: 75/55 lbs
55+: 65/45 lbs

(If you participated in the Open in 2011, compare your score on this 7 minute effort to the 10 minute effort of 11.1 and post any interesting observations…I suspect some of you may be better now with 30% less time to accumulate reps than you were then.)

Rest exactly 8 minutes, and when the clock hits 15:00, perform the following…

CrossFit Games Open 12.1
7 Minutes of Burpees to a Target 6″ Above Standing Reach

(Goal here is simple, I want to see if you can beat your 2012 score even after performing 7 minutes of 11.1 before you do. It’ll be a push, but it’s possible with the right mindset.)

Rest exactly 8 minutes, and when the clock hits 30:00, perform the following…

Complete as many meters as possible in 7 minutes of:
Rowing on Concept 2 Erg x Max Meters

(Some of you will simply lose focus or give up at this point and let the mental grind of the repeated 7 minute efforts beat you…I want to find out who out there won’t allow that to happen.)

Upper Body Strength Finisher
Every minutes, on the minute, for 9 minutes, complete:
Station 1 – Dumbbell Bicep Curls x 20 seconds per arm
Station 2 – Band Pull Aparts x 30 seconds
Station 3 – Banded Overhead Tricep Extensions x 30 seconds

Additional Optional Endurance Session
Complete:
60 Minute Bike Ride, Hike or Run