June 21, 2021 – Masters Program

Mobility, Activation & Warm-Up
CrossOver Symmetry (8-10 reps per drill):
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill 

Glute Activation Prep (20 seconds on the rig/10 seconds off)

Muscle Activation

One set of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

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
12 Bar-Facing Burpees (FAST AS POSSIBLE)
4-8 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
12 Bar-Facing Burpees (FAST AS POSSIBLE)
4-8 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.
Every 2 minutes, for 4 minutes (2 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 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Loading per set (by %): 90, 95, 90, 95, 90, 95

B.
“Friendly Fran – Masters Version”
35-39:
Three rounds for time:
21 Thrusters (115/85 lbs)
21 Chest-to-Bar Pull-Ups

40-49:
Three rounds for time:
21 Thrusters (105/75 lbs)
21 Chest-to-Bar Pull-Ups

50-54:
Three rounds for time:
18 Thrusters (95/65 lbs)
18 Chest-to-Bar Pull-Ups

55-59:
Three rounds for time:
15 Thrusters (75/55 lbs)
15 Chest-to-Bar Pull-Ups

60+:
Three rounds for time:
15 Thrusters (65/45 lbs)
15 Chin-over-the-Bar Pull-Ups

Scaling options for Pull-Ups (choose one of the following):
Band-Assisted Pull-Ups
Jumping Pull-Ups
Strict Pull-Ups (Reduce reps by half)

Athlete Notes:
Who doesn’t love a little Fran in their life? Then again, regular Fran is so 2014. Why not make the barbell a little heavier and keep the reps a little higher? If you watched any of the 2020 CrossFit Games, then you got to see the top athletes in the world tackle this event in the online stage. Now is your chance to give it a go! This is going to be a significant challenge in comparison to regular Fran, or even when we’ve done “Heavy Fran”. Manage sets wisely and just try to keep moving as best as possible. Coming out of the gates too hot could prove to be costly in the long run. We would advise that most of you break early, but keep your rest periods at a minimum. In a workout like this, the time during those rest intervals starts to tick away fast. Make sure you’re taking smart breaks and forcing yourself back on the bar! At the end of the day, have fun, you get to compare your score to the best in the world!

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.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 75-90+%

B.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Supinated-Grip Inverted Row x 10-12 reps @ 2111
Station 4 – Band Pull-Aparts x 15 reps @ 2020