December 28, 2022 – Masters Program

Mobility + Warm-Up
One-Two sets of:
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller

One set of:
Row or SkiErg x 90 seconds
Prone Plank x 60 seconds
Row or SkiErg x 60 seconds
Side Plank x 30 seconds per side
Row or SkiErg x 30 seconds
Strict Pull-Ups x 5 reps

A.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds

B.
Three sets for quality of:
Landmine Row x 8-10 reps each @ 2111
Rest 30 seconds
Landmine Cossack Squats x 8-10 reps each @ 2111
Rest 30 seconds

C.
35-54:
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

55+:
For time:
80 Double-Unders
40 Russian Kettlebell Swings (24/16 kg)
20 Stationary Dips
10 Chest-to-Bar Pull-Ups
800 Meter Run
10 Chest-to-Bar Pull-Ups
20 Stationary Dips
40 Russian Kettlebell Swings
80 Double-Unders

Substitutions for Double-Unders:
45 Seconds Double-Under Attempts for Max Reps
Single-Unders x Double the Reps

Substitutions for Ring-Dips:
Stationary Dips
Push-Ups x Double the reps
Band Assisted Ring-Dips

Substitutions for Bar Muscle-Ups:
1:1 Burpee Pull-Up
Jumping Bar Muscle-Up
Chest-to-Bar Pull-Up

Substitutions for Chest-to-Bar Pull-Ups:
Jumping Chest-to-Bar
Band Assisted

General Training Notes: Barbell Z-Press and landmine work is on the menu today! These are some of my favorite accessory strength pieces to add into training! I love these lifts for their added benefit of core work. If your hip mobility is limited then try doing seated shoulder press instead of z-press since your hip mobility won’t limit you getting into a good starting position. Landmine rows also have the added element of additional core work and the landmine cossack squat will not only test your single leg strength but also your flexibility. FUN!
Then we have a more traditional CrossFit workout programmed in for today (no EMOM, you are so very welcome). 🙂 For today, don’t hesitate to change the gymnastics movements to something you’d like more work on if BMU/C2B Pull-Ups aren’t your jam right now. We just want you getting some reps in on some pulling and pressing gymnastic movements.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Bike Erg/Row Option
Six sets of:
BikeErg x 3 minutes
Rest 2 minutes

Sets 1-2: 60-70 RPM
Sets 3-4: 70-80 RPM
Sets 5-6: 80-85 RPM