August 30, 2021 – Masters Program

Mobility & Activation
Spend 2-3 minutes working on your psoas

and then …

3-5 minutes EASY pace rowing …

and then …

3-5 minutes completing the 3-position couch stretch

Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
250 Meter Row or 500 Meter Bike Erg
30 Double-Unders OR 30 Seconds of Double-Under Practice
10 Kipping Half Toes-to-Bar

A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 75%
*Set 5: 5-6 reps @ 78-80%
Rest 2 minutes between sets

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch High Pull + Snatch x 1 rep @ 65-70% of 1-RM Snatch

C.
Weight of the World
35-49:
Three rounds for time of:
21 Overhead Squats (95/65 lbs)
21 Toes-to-Bar

Immediately followed by. . .

10 Wall Walks
50-Foot Handstand Walk
10 Wall Walks

50-54:
Three rounds for time of:
18 Overhead Squats (95/65 lbs)
18 Toes-to-Bar

Immediately followed by. . .

6 Wall Walks
30-Foot Handstand Walk
6 Wall Walks

55+:
Three rounds for time of:
15 Overhead Squats (65/45 lbs)
15 Toes-to-Bar

Immediately followed by. . .

5 Wall Walks
50-Foot Overhead Walking Lunge (45/25 lbs plate)
5 Wall Walks

Scaling Options for Handstand Walk (choose one of the following options):
10 Wall Facing Handstand Marching for every 10′
10 Box Facing Handstand Marching for every 10′

Scaling Options for Toes-to-Bar (choose one of the following options):
V-Ups
Knees-to-Chest
Knees-to-Elbows

Athlete Notes:
Today’s workout is a great test of shoulder AND midline endurance! The first couplet of overhead squats and toes-to-bar is sure to get those muscle groups going; and the wall walks into handstand walk/overhead walking lunge is just the icing on the cake! Prior to this workout be sure to get some good t-spine mobility in to help open up your overhead position, especially if you struggle with that position! You want to be as stable as possible!

Let’s dissect the first couplet…overhead squats and toes-to-bar are a classic CrossFit combo. Given that the weight is relatively light and it is only three rounds, we want to see you push through this at an aggressive pace. For the overhead squats, focus on relaxing your hands as much as possible so that you aren’t putting extra strain on your grip. If you can bring your hands in closer, that should help fight off shoulder fatigue longer (whether you can or can not is purely a mobility issue). Make sure to flash your hips at the top and then drop straight into the next squat, don’t waste any more time under tension than you need to! On the toes-to-bar, we’d like to see you pushing through all three rounds of 21 reps in 1-3 sets each.

When you get to the wall walks and handstand walk, this is where the shoulder endurance test comes in. Find a rhythm on the wall walks that allows you to keep moving, and work on different strategies going up and down the wall (like turning your hands out to the side). Since this is training, we wouldn’t advise the full send belly flop on the way down, but that’s up to you! Set a goal in your head for the handstand walk, and then try to match or beat that goal – whether it’s unbroken, 2 sets, 10 foot increments, or whatever it may be! Take notes after this workout and let us know what went well, what could have gone better, and what you plan to do should this or something similar come up again.

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.

Engine Option
Four sets for time and max calories:
60 Second Max Calorie Assault Bike
12 Thrusters
Rest 3-4 minutes

35-49: 105/75 lbs
50-54: 95/65 lbs
55-59: 75/55 lbs
60+: 65/45 lbs

Not the total time for each set including the 60 seconds of Assault Bike AND the total calories per set