February 3, 2016 – Masters Open Prep

Dynamic Mobility and Activation

Every 90 seconds, for 15 minutes, complete:
Interval 1 – Band Assisted Perfect Stretch x 30 seconds per side
Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side
Interval 3 – Pec Smash with LAX ball

x 30 seconds per side

A.
Take 3 minutes to draw out your foot work, then…
Jump & Lands x 10 reps

Every minute, on the minute, for 6 minutes, complete:
Drop to Split x 1 reps

and then . . .

Every 2 minutes, for 20 minutes (10 sets), complete:
Jerk @ 80+%

B.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 100+%
*Set 7 – Max Reps @ 90%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C.
CrossFit Games Open Event 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots
30 Cleans
20 Muscle-Ups

40-54:
20 lbs to a 10′ target; 14 lbs to a 9′ target
135/95 lbs

55+:
20 lbs to a 9′ target; 10 lbs to a 9′ target
115/65 lbs