June 18, 2021 – Masters Program

Mobility, Activation & Warm-Up
Open up your t-spine by doing one of the following:
T-Spine Pulse on Bench
Partner T-Spine Stretch

and then …

Floor Slides x 15 reps (slow and controlled)

finish with …

Warm-Up Flow
Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps

A.
Upper Back Muscle Recruitment for Ring Muscle-Ups

Skill Development
Every minute, on the minute, for 3 minutes:
Cast Swings x 1.1

Followed by. . .

Skill-Based Movement Primer
Four sets for times of:
200 Meter Run
Rings to Shoulders Transition x 10 reps
Rest 15 seconds
Cast Swing + Peekaboo Swing
Rest 60 seconds

B.
Every 3 minute, for 15-18 minutes (6 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+, 100+

C.
35-49:

Two sets of:
30/22 Calorie Assault Bike
10 135/95 lbs Hang Snatches (Power or Squat)
10/8 Ring Muscle-Ups
Rest 5 minutes

50-54:
Two sets of:
30/22 Calorie Assault Bike
10 135/95 lbs Hang Snatches (Power or Squat)
8/6 Ring Muscle-Ups
Rest 5 minutes

55-59:
Two sets of:
25/18 Calorie Assault Bike
10 95/65 lbs Hang Snatches (Power or Squat)
6/4 Ring Muscle-Ups
Rest 5 minutes

60+:
Two sets of:
25/18 Calorie Assault Bike
10 95/65 lbs Hang Snatches (Power or Squat)
8/6 Ring Dips
Rest 5 minutes

Scaling Options for Ring Muscle-Ups (choose one of the following):
Low Ring Muscle-Up Transition
Ring-Dips
Stationary-Dips
Box Jump-Up to Full Support

D.
35-54:
For time:
21 Thrusters (95/65 lb)
4 Rope Climbs*
15 Thrusters
3 Rope Climbs
12 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climbs

55+:
For time:
21 Thrusters (65/45 lb)
4 Rope Climbs
15 Thrusters
3 Rope Climbs
12 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climbs

Time Cap: 10 minutes

*If you don’t have access to a rope then please complete 3 Towel Pull-Ups for every Rope Climb

Athlete Notes:
Lots of work today on your overhead positioning between the overhead squats and snatches. Find that perfect groove to stabilize and move quickly without any chatter overhead. When it comes to the two sets for times, the goal is to move fast and unbroken for top athletes. If you know that will be tough, back off the Assault Bike and/or take one strategic break on each movement to ensure that you can keep moving for as much time as possible.

Between Games, Regionals and Sanctioned CrossFit competitions, many of you who have been around a while have probably seen some variation of today’s conditioning workout based on “Legless 2013.” This workout was the first announced event of the West Coast CrossFit Classic, and is a repeat of a 2013 Games workout that caught a lot of athletes by surprise. This event isn’t won by moving the barbell quickly. Breathing thrusters – exhale on the ascent of every thruster and inhale on the descent – will help to keep your heart rate low and allow you to maintain your rope climbs a bit longer. Be consistent with your rest periods between rope climbs. In other words, don’t try to fly out of the gates and take 5 seconds between climbs on the set of 4 if you’re going to have to rest for 40 seconds between climbs on the set of 3; instead, take a bit more time on the set of 4 and try to maintain consistent pacing. Unlike those who will be doing this with legless rope climbs on the floor in Las Vegas though, you can take some chances without major consequences, so push yourself and if you start failing you’ll have learned a solid lesson.

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
Ten sets of:
90 seconds of Assault Bike
Rest 30 seconds