July 30, 2021 – Masters Program

Weightlifting Warm-Up per Coach Jared Enderton

Leg Swings x 20 reps per leg (lateral and forward/backward)
Unweighted Lunges x 20 reps
Air Squats x 20 reps
Small Kip Swings x 10 reps
2 Minute Ankle/Hip Opener on Rig
Slingshot (lateral) x 20 steps
Slingshot (forward) x 20 steps
Crossover Symmetry Protocol
1 Minute Barbell Ankle Opener

Empty Barbell Warm-Up
Two sets of:
5 Muscle Snatches
4 Power Squats
3 Squat Snatches

Warm-Up Flow
Every 4 minutes, for 12 minutes (3 sets):
400 Meter Run
10 Overhead Squats (barbell only)

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.
Every 90 seconds, for 7:30 (5 sets):
Slow Pull Power Snatch x 1 rep

*Set 1 = @ 70% of 1-RM Power Snatch
*Sets 2-3 = @ 75% of 1-RM Power Snatch
*Sets 4-5 = @ 78-80% of 1-RM Power Snatch

B.
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kick to Handstand on Wall x 3 reps + Back-To-Wall Handstand Hold

x 30 seconds
*Attempt to have your feet together before making contact with the wall, and make contact with the wall as softly as possible.

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels

x 20 reps (FAST)
Interval 2 – Side Pressing Handstand Hold

x 30 seconds

*Attempt to remove your foot from the wall and hold the static handstand as long as possible. Return to the wall when necessary to regain your balance.

C.
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 25 Band Resisted Romanian Deadlifts
Station 2 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 3110
Station 4 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 5 – L-Sit or L-Sit Progression x 60 seconds

Athlete Notes:
One of the best parts of these “lifting” and “bodybuilding” centered days is that they pair up with olympic lifting. All too often in CrossFit, real dedicated olympic lifting tends to take a back seat because we’re focused on the conditioning that we have coming up. Take advantage of these days and truly focus on the task at hand. The snatch is a very technical movement, and unless you’re snatching over 300/225, there’s 100% something you can continue to fine tune. We’re placing these “bodybuilding” style workouts after some technical oly lifting because we want your focus to be dedicated to improving your technique and getting stronger. That’s the part of the season we’re in! When you get to the accessory style work, focus on any reps, tempos, and positional work prescribed. Try to perfect your movement patterns and help eliminate any imbalances so that it transfers over later on!

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.

Engine Accessory Option
Every 3 minutes, for 30 minutes (10 sets) for times of:
16/12 Calories of Assault Bike
12 Russian Kettlebell Swings