January 2, 2023 – Masters Program

We are starting a new cycle on January 1! This is the start of our Open Prep Cycle which means we will be training you all to peak for performance at the 2023 CrossFit Open. So, what does this cycle entail?

We have been working on building technique and load with your weightlifting so now you’ll be transitioning to more weightlifting complexes. You’ll also see conditioning similar to an Open style format or even retesting past Open workouts. Higher volume of gymnastics in conditioning will be added as well. Also included in this cycle is specific progressions for the jerk since many of you expressed interest in improving overhead strength and jerk technique work. You’ll also notice new protocols for hip, shoulder and knee prehab as well as warm-up flows that include gymnastic drills.

This cycle will take you up to the 2023 CrossFit Open!

Please use the below template to plan your week and remember that the optional sessions can be done in 3 ways:

Option 1 – Skip!

Option 2 – Complete as a second session

Option 3 – Prioritize over the primary session if it is something you’ve deemed a weakness in your game and needs additional focus

Monday – Prehab + Warm Up Flow + Front Squat + Snatch + Gymnastics Based Conditioning + Shoulder Corrective Exercise

Optional – Strongman Conditioning

Tuesday – Prehab + Warm Up Flow + Power Clean + Barbell Cycling Conditioning + Volume Accumulation + Open Style Conditioning

Optional – Assault/Echo Bike Session + Posterior Chain Accessory Work

Wednesday – Prehab + Warm-Up Flow + Jerk + Longer Interval Conditioning + Shoulder Corrective Exercise

Optional – Row Session

Thursday – Active Recovery Day or BikeErg Session

Friday – Prehab + Warm Up + Back Squat + Open Style Training + Core

Optional – Gymnastic Skill Work + Volume

Saturday – Prehab + Olympic Lifting Complex + EMOM style training + Core

Optional – Run

Mobility + Prehab
5 Minutes Nasal Breathing Only Walk or Jog
Band Assisted Hip Flexor Stretch x 45 seconds
Band Assisted Perfect Stretch x 45 seconds
Switch sides

followed by …

One-Two sets of:
Right Leg Banded Clam Shells x 10 reps
Right Leg Banded Leg Raises x 10 reps
Left Leg Banded Clam Shells x 10 reps
Left Leg Banded Leg Raises x 10 reps
90/90 Hip Rotations x 10 reps
Rest as needed

Warm-Up
90 Seconds Assault/Echo @ easy pace
5 Deep Squat Progressions
60 Seconds Assault/Echo @ medium pace
10 Barbell Only Front Squats
30 Seconds Assault/Echo @ hard pace
10 Barbell Only Thrusters

A.
Front Squat
Set 1: 5 reps @ 40%
Set 2: 4 reps @ 50%
Set 3: 3 reps @ 60%
Set 4: 2 reps @ 65-70%
Rest only as long as it takes you to put weight on the barbell between the first four sets.

Then…

Set 5: 1 rep @ 70%
Set 6: 1 rep @ 75%
Set 7: 1 rep @ 80%
Set 8: 1 rep @ 85%
Rest 2-3 minutes between sets for the last four sets.

Notes:
If you would like to sprinkle throughout your rest during your last four sets of Front Squats and accumulate a total of 30 reps of one of the following:

Freestanding Handstand Marching
Wall Facing Handstand Marching
Box Supported Handstand Marching

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 3 reps @ 70% of your 1-RM Snatch

and finish with …

Two sets of:
Snatch Pull with a 6 second lowering phase x 1.1 @ 85% of 1-RM
Rest as needed

C.
35-44:
For time:
100 Foot Handstand Walk
50/45 Calorie BikeErg
100 Foot Handstand Walk
40/35 Calorie BikeErg
100 Foot Handstand Walk
30/25 Calorie BikeErg
100 Foot Handstand Walk

45-49:
For time:
75 Foot Handstand Walk
50/45 Calorie BikeErg
75 Foot Handstand Walk
40/35 Calorie BikeErg
75 Foot Handstand Walk
30/25 Calorie BikeErg
75 Foot Handstand Walk

50-54:
For time:
50 Foot Handstand Walk
40/35 Calorie BikeErg
50 Foot Handstand Walk
30/25 Calorie BikeErg
50 Foot Handstand Walk
20/15 Calorie BikeErg
50 Foot Handstand Walk

55+:
For time:
25 Foot Handstand Walk
40/35 Calorie BikeErg
25 Foot Handstand Walk
30/25 Calorie BikeErg
25 Foot Handstand Walk
20/15 Calorie BikeErg
25 Foot Handstand Walk

Time Cap: 20:00

Substitutions for Handstand Walk:
1 Wall Walk for every 25′
5 Nose to Wall Handstand Shoulder Taps for every 25′

D.
Three sets of:
Dumbbell Lateral Raises x 10-12 reps
Dumbbell Bent Over Reverse Flyes x 10-12 reps
Rest as needed

Athlete Notes:
Cardio-Nastics to kick off the new template and new year! We are pairing handstand walks with a monostructural piece … the assault or echo bike. This will allow you to stay relatively fresh with your arms and push on your handstand walks. You will notice that as the workout continues the calories decrease so the intensity should increase. Challenge yourself to do a specific length unbroken with your handstand walks; like you must get 10′ every time you kick up. Please choose the appropriate handstand walk length or do wall walks, despite your age, if you anticipate your age division volume will take you longer than 20 minutes.

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.

Strongman Conditioning
Three sets for max reps of:
200 Foot Sandbag Bearhug Carry
200 Foot Kettlebell Farmer Carry (heavy)
Max Unbroken Ring Muscle Ups OR Ring Dips
Rest 2 minutes between sets

Sandbag Weights can range from 100-175 lbs for men and 75-125 lbs for women