January 13, 2021 – Masters Program

Mobility & Activation

Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

Warm-Up Flow
One set of:
1000 Meter Row
Single-Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Three sets of:
Tall Jerk x 3 reps
Rest as needed

and then …

Every minute, on the minute, for 10 minutes:
Split Jerk x 1 rep @ 73-80%
(increase load by 2-5% from last week)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 15 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher – e.g., “9/15 – it took me a few sets to lock in consistent mechanics, but I finished with 4 perfect lifts.”

B.
Back Squat
*Set 1 – 5 reps @ 70-73%
*Set 2 – 3 reps @ 73-78%
*Set 3 – 1 rep @ 78-80%
*Set 4 – 5 reps @ 73-78%
*Set 5 – 3 reps @ 78-80%
*Set 6 – 1 rep @ 80-83%
Rest 2-3 minutes between sets.

C.
35-54:
Complete as many rounds and reps as possible in 14 minutes of:
7 Bar Muscle-Ups
50 Barbell Thrusters (20/15 kg)
100 Double-Unders

55+:
Complete as many rounds and reps as possible in 14 minutes of:
100 Double-Unders
50 Barbell Thrusters (20/15 kg)
7 Bar Muscle-Ups OR 14 Chest-to-Bar Pull-Ups

Scaling Options for Bar Muscle-Ups:
Jumping Bar Muscle-Ups
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups
Chin-over-the-Bar Pull-Ups

Scaling Options for Double-Unders
Reduce the reps by 50%
200 Single-Unders

If you have done 15.3 and you have done “Jackie” then you will have a good idea of how this is going to feel. In the CrossFit world, fourteen minutes is a long time especially with movements like these. That means we want you to mentally prepare for this workout and commit to the grind. Be prepared for the legs and shoulders to gain a pump round by round, but don’t give into that burn as you now know what to expect. 🙂

If you are someone who struggles with bar muscle-ups then you may want to strategically break your double-unders and/or thrusters so that you avoid shoulder fatigue early on. That may mean doing 40/30/30 reps with a quick breathe at each break (same for your thrusters – possibly going 25/25, 30/20 or 20/15/15). If you do this then KEEP YOUR BREAK SHORT! The areas that you can really avoid losing ground on is the thrusters and double unders so don’t stand around looking at the rope or bar if you break. Most athletes are not used to doing 50 thrusters in a row, especially multiple times, but if you can relax the grip and keep your breathe calm then these should feel great.

If you are strong with bar muscle-ups then aim to keep your double-unders and thrusters unbroken as long as you stay in rhythm. Try and keep the shoulders relaxed and breathe calm. That concept can also be applied to the barbell thrusters. Don’t let the number of reps frighten you! Stay committed to your thrusters, starting every set with a measured pace. If you do this then your perceived rate of exertion will increase but you should be consistent with the speed that barbell moves.

****There are light weight thrusters in Saturdays session as well. If you would like to change up the movement then you can sub wall ball shots in for thrusters. Just note that a wall ball was not listed among the equipment to be used in the Open****

Additional Optional Aerobic/Gymnastic Accessory Session
Four rounds, not for time, of:
200 Meter Run
10 Single-Leg Thigh Taps
(Scaling: 10 Single-Leg Thigh Taps on box)
300 Meter Row or Ski-Erg
Cast Swing + Pop Swings x 2 reps
15/10 Calories of Assault Bike
10-15 Toes-to-Bar