July 4, 2020 – Masters Program

Mobility & Activation
Spend 10 minutes following the Overhead Movement Prep video by Coach TJ

and then …

Three sets of:
Run 200 Meters
Deep Squat Progressions x 3 reps
Inchworm Walks x 3 reps

Clean Complex
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Pull + Hang Power Clean + Front Squat

Build in weight over the course of the six sets

Classic CrossFit Conditioning
35-49:
For time:
100 Wall Ball Shots (20/14 lb. to 10′ target)
75 Kettlebell Swings (24/16 kg)*
50 Alternating Dumbbell Snatch (50/35 lbs.)
25 Strict Handstand Push-Ups to 4/1″ Deficit

50-54:
For time:
100 Wall Ball Shots (20/14 lb. to 10/9′ target)
75 Kettlebell Swings (24/16 kg)*
50 Alternating Dumbbell Snatch (50/35 lbs.)
25 Strict Handstand Push-Ups

55+:

For time:
100 Wall Ball Shots (20/10 lb. to 9′ target)
75 Kettlebell Swings (16/12 kg)*
50 Alternating Dumbbell Snatch (35/20 lbs.)
25 Strict Handstand Push-Ups to 5″ riser

*Swings to eye-level

If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Strength Accessory Work
Every minutes, on the minute, for 9 minutes, complete:
Station 1 – Chin-Ups x 5-8 reps @ 2111
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
30 Minute Run (Nasal Breathing Only)
Rest 3 Minutes
15 Minute Run (Your Preference on Breathing Technique)