July 13, 2021 – Masters Program

Mobility & Activation
Lower body Focus
2 Minutes opening up the hips and ankles
Squat Hip Internal Rotation Knee Drop x 10 reps

Two sets of:
Single-Arm KB Press x 5 reps per side
Single-Arm KB Push Press x 5 reps per side
Single-Arm KB Swings x 10 reps per side
KB Windmill x 5 reps per side

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 5 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps

Build over the course of the 4 sets.

B.
Every 2:30, for 25 minutes (10 sets):
(Snatch + Hang Snatch) x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch
*Sets 9-10 @ 85% of 1-RM Snatch

(Perform a snatch, then, lower the bar to the hang position above the knee & perform 1 hang snatch)

C.
Four sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups

x 5 reps @ 2111
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – please use assistance or a band if you need help getting your chest to the bar)
Rest 30 seconds
Speed Skaters x 20 reps
Rest 60 seconds

D.
Three sets of:
Landmine Rows x 6-8 reps each side @ 2111
Rest 30 seconds
Landmine Reverse Lunges x 6-8 reps each side @ 20X1
Rest 30 seconds

E.
Three rounds of:
10 Strict Pull-Ups (use a band as assistance OR substitute ring-rows)
15 Barbell Biceps Curls (20/15 kg)
20 Bent-Over Barbell Rows (20/15 kg)
25 Barbell Thrusters (20/15 kg)

Athlete Notes:

Today’s focus is on getting your STRONG! It’s the off season, so why not make all the gains we can? Make sure you are actually focusing on this strength and accessory work, and don’t shrug it off to go get your CrossFit fix with another metcon. The best athletes in the world dedicate a TON of time to accessory work. Focusing on it a couple days out of the week may not be the sexiest thing out there, but if you want to be well rounded and firing on all cylinders, make sure you’re taking the time to properly build your foundation!

Optional Additional Work Sessions

*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Aerobic/Gymnastics Skills Option
35-49:
Every 3 minutes for 30 minutes (10 sets):
60 second Max calorie Ski-Erg or Row
Immediately followed by. . .
25′ Ft Handstand Walk
4-6 Strict Handstand Push-Ups (goal is to be unbroken)

50-54:
Every 3 minutes for 30 minutes (10 sets):
60 second Max calorie Ski-Erg or Row
Immediately followed by. . .
15′ Ft Handstand Walk
2-4 Strict Handstand Push-Ups (goal is to be unbroken)

55+:
Every 3 minutes for 30 minutes (10 sets):
60 second Max calorie Ski-Erg or Row
Immediately followed by. . .
2 Wall Walks
2-4 Strict Handstand Push-Ups to 5″ riser (goal is to be unbroken)