June 14, 2021 – Masters Program

Mobility & Activation
Rotate through the following three drills over the course of 6 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
Band Assisted Ankle Stretch

and then …

Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

and then …

Skill-Based Movement Primer
35-54:
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Rogue Echo Bike or Assault Bike
10 Bar-Facing Burpees (FAST AS POSSIBLE)
3-6 Strict Handstand Push-Up to 0-4″ Deficit

55+:
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Rogue Echo Bike or Assault Bike
10 Bar-Facing Burpees (FAST AS POSSIBLE)
3-6 Strict Handstand Push-Up to 2″ riser or no riser

**If you do not have strict handstand push-ups then try one of these following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

A.
For the following snatch work, you will stay on a 24-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy snatch double. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

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

Build to today’s heavy double.

B.
35-49:
For time:
40/30 Calorie Ski-Erg or Row
250 Double-Unders
100-Foot Handstand Walk

50-54:

For time:
40/30 Calorie Ski-Erg or Row
200 Double-Unders
75-Foot Handstand Walk

55+:
For time:
40/30 Calorie Ski-Erg or Row
150 Double-Unders
50-Foot Handstand Walk

Scaling Options for Double-Unders (choose one of the following):
3 Minutes of Double-Under Attempts
Single-Unders x (35-49: 400 reps; 50-54: 350 reps; 55+: 250 reps)

Scaling Options for Handstand Walk:
5 Nose to Wall Shoulder Taps for every 10′
5 Handstand Marching on Box for every 10′
2 Wall Walks for every 10′

Athlete Notes:
You are continuing your strict handstand push-up work in your warm-up primer. If you are feeling stronger with this skill then increase the difficulty level of them in todays warm-up. Stay low and work on efficiency with your bar facing burpees since you’ll be doing them in the workout tomorrow.

High rep double-unders are coming at you today so please prep your achilles for some bounding. CrossFit likes to test high rep double-unders, especially among our Masters athletes, so today you get an opportunity to tackle one large chunk of double-unders sandwiched between a low skill and then high skill movement. View the Erg as your ‘buy in’ for the workout (you aren’t going to win this workout by going hard out of the gate on the erg). If you know that handstand walks are a struggle for you then I’d suggest strategically breaking up your double-unders to give your shoulders a break. If you feel comfortable with handstand walks then go by feel on your double-unders and only break when/if you need. Upon completion of your double-unders, shake out your shoulders and reset your mind to focus only on your handstand walks. Small, frequent breaks but kicking up fast may be a good option for some while staying on your hands for a big set may be a better option for others. Note what works best for you!

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.

Strength Accessory Option
A.
Take 15 minutes to build to today’s heavy:
Power Jerk + Split Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

B.
Four rounds for quality of:
20 Dumbbell Floor Presses
20 Banded Good Mornings