February 8, 2020 – Masters Program

Mobility, Activation and Warm-Up
Hamstring Pulse with Softball x 60 seconds per side
Bird Dog x 10 reps per side
Cat/Cows x 10 reps
Leg Reach x 10 reps total

followed by …

Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps

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 – 1 reps @ 90%

(no speed deadlifts today)

Classic CrossFit
35-54:
Two sets for times of:
15 Thrusters (115/75 lbs)
20 Chest-to-Bar Pull-Ups
25 Bar Facing Burpees over the Barbell
20 Chest-to-Bar Pull-Ups
15 Thrusters
Rest 5 minutes

55+:
Two sets for times of:
15 Thrusters (75/55 lbs)
20 Chin-Over-the-Bar Pull-Ups
25 Bar Facing Burpees over the Barbell
20 Chin-Over-the-Bar Pull-Ups
15 Thrusters
Rest 5 minutes

Posterior Accessory Strength Work
Three sets of:
Banded Glute Bridges x 30 reps
Rest 30 seconds
Dumbbell Reverse Flies x 15 reps
Rest 30 seconds