July 25, 2020 – Masters Program

Mobility & Activation
Spend 6-8 minutes rolling out your most restricted areas and then …

Two sets of:
30 Seconds Banded Lateral Walk (right)
30 Seconds Banded Lateral Walk (left)
30 Seconds Banded Monster Walk (forward)
30 Seconds Banded Monster Walk

(backward)
30 Seconds Banded Good Mornings

30 Seconds Hollow Body Hold

Snatch Complex
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Pull + Snatch

Build in weight over the course of the six sets

Classic CrossFit Conditioning
35-49:
For time:
10 Bar Muscle-Ups
30 Shoulder to Overhead (135/95 lb.)
8 Bar Muscle-Ups
20 Overhead Squats
6 Bar Muscle-Ups
10 Squat Snatches

50-54:
For time:
8 Bar Muscle-Ups
30 Shoulder to Overhead (115/75 lb.)
6 Bar Muscle-Ups
20 Overhead Squats
4 Bar Muscle-Ups
10 Squat Snatches

55+:
For time:
10 Chest-to-Bar Pull-Ups
30 Shoulder to Overhead (85/55 lb.)
8 Chest-to-Bar Pull-Ups
20 Overhead Squats
6 Chest-to-Bar Pull-Ups
10 Squat Snatches

Strength Accessory Work
Every minutes, on the minute, for 9 minutes, complete:
Station 1 – Weighted Chin-Ups x 2-3 reps
Station 2 – Assisted Sliding One-Arm Push-Up x 5-6 reps (right side)
Station 3 – Assisted Sliding One-Arm Push-Up x 5-6 reps (left side)

Additional Optional Running Endurance Session
Two-Three sets of:
Run 20 Minutes
Res 5 Minutes