February 14, 2024 – Masters Program

Mobility, Activation & Warm-Up
Take 5 minutes and work on your shoulders with a lacrosse ball or foam roller

and then …

Crossover Symmetry x 6-10 reps per drill
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill

Followed by…

200 Meter Jog
10 Alternating Reverse Lunges
200 Meter Jog
10 Lateral Lunges

A.
Five sets of:
Bamboo Overhed Press x 4 reps + 10 second hold
Rest 2 minutes

B.
“CrossFit Games Open Event 16.5 & 14.5”
21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees

35-54: 95/65 lbs
55+: 65/45 lbs

Time Cap: 18:00

C.
Three sets of:
Bat Wings x 5 reps with a 5 second hold at the top
Rest 30 seconds
Ab-Wheel Roll Outs x 10 reps (slow and controlled)
Rest 30 seconds

Cooldown
5-10 minutes of BikeErg @ 1-2 Damper

General Training Notes
Bamboo Press + Hold: Calling all stabilizer muscles – we need you for the bamboo press! The load for the bamboo press will be much less then a static barbell since you have the added challenge of stabilizing the bar as you press overhead. You’ll complete 4 reps and then, on rep 4, hold overhead for 10 seconds. Try to maintain a neutral spine during your hold by staying braced. If you don’t have a bamboo bar then you can just add a band to each end of the barbell and attach a kettlebell to it; this will create a similar effect of the bamboo bar.

CrossFit Games 16.5 Repeat: Did you have nightmares about this one last night? I hope not! You’ve just got two simple movements here that you are going to execute at lightening speed. 😉 This workout is a pure gut check. The descending reps make it so that you can always keep moving. A good goal for today is to try and hit the thrusters unbroken and then move smoothly on the burpees. Please refer back to your scores from 2016 (if you participated in the Open) and let us know how it goes!