February 12, 2020 – Masters Program

Mobility, Activation and Warm-Up
Partner Assisted Front Rack Stretch
Band Assisted Hip Flexor Stretch x 60 seconds per side

and then …

Perfect Stretch x 8 alternating reps
Alternating Reverse Lunge x 8 reps
Alternating Lateral Lunge x 8 reps

and finish with …

Glute Activation Warm-Up x 20 seconds on/10 seconds off

Front Squat Progressions
Take 8-10 minutes to build to 85% of your Front Squat, and then …

Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 85-87%

Classic CrossFit
35-49:
Three rounds for time of:
30 One-Legged Squats (alternating)
7 Ring Muscle-Ups
10 Hang Power Cleans (175/115 lb.)

50-54:

Three rounds for time of:
20 One-Legged Squats (alternating)
5 Ring Muscle-Ups
10 Hang Power Cleans (155/105 lb.)

55+:
Three rounds for time of:
30 Medicine Ball Step-Ups (20/14 lbs)
3 Ring Muscle-Ups
10 Hang Power Cleans (125/85 lb.)

Time Cap: 15:00

Core Accessory Work
Four sets of:
20 seconds Tuck-Ups
10 seconds Rest

Rest 60 seconds, and then …

Four sets of:
20 seconds Elbow Jacks
10 seconds Rest

Rest 60 seconds, and then …

Four sets of:
20 seconds Leg Raises
10 seconds Rest

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.

Optional Additional Work Session
A.
Three sets of:
20 Goblet Squats (Heavy)
Immediately followed by. . .
20 Double Kettlebell Front-Racked Walking Lunges
35-54: 24/16 kg
55+: 16/12 kg
Immediately followed by. . .
20 Double Kettltbell Deadlifts (HEAVY)
Rest 2 minutes

B.
Three sets of:
Seated Barbell Good Mornings x 8-10 reps @ 3011
Rest 60 seconds
Banded Hamstring Curls x 45 seconds
Rest 60 seconds