February 1, 2020 – Masters Program

Mobility, Activation and Warm-Up
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Cat and Cow Pose x 10 holds

and then …

Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges

and finish with …

60 Seconds Russian Kettlebell Swings (light)

Deadlift Progressions
Every 2 minutes, for 10 minutes (5 sets) of:
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

followed by …

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

Classic CrossFit
35-54:
Five Rounds for time:
25 Calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups

55+:
Five Rounds for time:
25 Calorie Row
16 Chin-Over-The-Bar Pull-Ups
9 Strict Handstand Push-Ups to 5″ riser

Time Cap: 16:00. If you don’t make the time cap then please add 1 second to your time for every rep not completed.

Progressions for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Posterior Accessory Work
Three sets of:
Banded Lateral Raises x 15 reps per side
Rest 60 seconds
Feet Elevated Glute Bridge x 10-12 reps (hold a DB on the hips if you’d like to make these weighted)
Rest 50 seconds