June 2, 2021 – Masters Program

Mobility, Activation & Warm-Up
Banded Hamstring Floss x 60 seconds per side
Banded Scarecrow x 2-3 minutes

and then …

Ring Hang Warm-Up

followed by …

One-Two sets of:
Large Ring Swings x 5 reps
Snap Pulls x 5 reps

Skill-Based Movement Primer
Three sets for times of:
25/17 Calories of Rowing
3 x Ring Work of your choice*
6 Clusters (75-135/55-95 lbs)
6-8 Bar Work of your choice**
Rest 2 minutes

*
Ring Muscle-Up
Ring Transition Feet on Floor
Ring Transition Feet on Box
Ring Transition Calves on Box
Ring-Dip

**
Bar Muscle-Up
Arch Under Bar Jump to Support
Chin-over-the-Bar Pull-Ups
Chest-to-Bar Pull-Ups
Strict Pull-Ups

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 75-80%
Rest as needed

B.
Against a 2:30 clock
1000/900 Meter Bike Erg or 500/450 Meter Row
(55+: 900/800 Meter Bike Erg or 450/400 Meter Row)
Max Deadlifts*
Rest 90 seconds and repeat for a total of FOUR sets.

35-49:
Set 1: 185/135 lbs
Set 2: 225/155 lbs
Set 3: 255/165 lbs
Set 4: 275/185 lbs

50-54:
Set 1: 155/105 lbs
Set 2: 185/135 lbs
Set 3: 225/155 lbs
Set 4: 255/165 lbs

55+:
Set 1: 135/95 lbs
Set 2: 155/105 lbs
Set 3: 185/115 lbs.
Set 4: 225/135 lbs

*Weights are based off of CrossFit Games Open Event 14.3

C.
35-54:
Every 3 minutes for 15 minutes (5 sets):
21/16 Calorie Assault Bike
12 Double Dumbbell Squats (50/35lbs.)
9 Kipping Handstand Push-Ups

55+:
Every 3 minutes for 15 minutes (5 sets):
18/13 Calorie Assault Bike
10 Double Dumbbell Squats (35/25lbs.)
7 Kipping Handstand Push-Ups to 2″ riser

Scaling Options for Kipping Handstand Push-Ups (choose one of the following):
Add a riser
1 Wall Walk for every 3 Kipping Handstand Push-Ups

Athlete Notes:
We want two different approaches to these two workouts. The first one is meant to be practicing good reps under fatigue. Do not concern too much with the amount of reps you do but the quality of those reps. After you finish the deadlift workout then you can really hammer yourself with the triplet intervals. Play with the watts you put out on the bike and find areas to push so you can give yourself some time for the next two movements. If you know that you will quickly need to break your handstand push ups into 3 sets or more then modify the deficit to something you can manage in two sets of less.

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for distances:
3 Minutes of Rowing

Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.