June 7, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 2-4 minutes rolling out your t-spine with double lax balls and doing a few t-spine pulses on a bench

and then …

Three sets of:
50 Foot Suitcase Carry (each side)
50 Foot Single Arm Overhead Carry (each side)
20 Plank Position Shoulder Taps
20 Banded Face Pulls

Followed by…

One set of:
Empty Barbell Push-Press x 5 reps
3 Push Presses @ 40-45%
3 Push Presses @ 50-55%

A.
Every minute on the minute, for 12 minutes:
Push Press x 3 reps @ 65%

B.
35-49:
Every 8 minutes, for 24 minutes (3 sets for times of):
20 Toes to Rings
100 Foot Handstand Walk
20 V-Ups
750/600 Meter Row

50-54:
Every 8 minutes, for 24 minutes (3 sets for times of):
20 Toes to Rings
75 Foot Handstand Walk
20 V-Ups
750/600 Meter Row

55-59:
Every 8 minutes, for 24 minutes (3 sets for times of):
20 Toes to Rings
50 Foot Handstand Walk
20 V-Ups
750/600 Meter Row

60+:
Every 8 minutes, for 24 minutes (3 sets for times of):
20 Toes to Rings
3 Wall Walks
20 V-Ups
750/600 Meter Row

C.
Four sets of:
6-8 Bent Over Rows
Rest 30 seconds
8-10 Half Kneeling Single Arm Presses (each arm)
Rest 1-2 minutes between sets

Cooldown
10 Minute easy bike followed by Wall Shoulder Stretch (spend as much time as you’d like on this)

General Notes
Push Press
Getting some overhead volume in here. You’ll be accumulating 36 reps total so it is important to not go beyond 65% here. Looking to get more of a pump and some tricep fatigue versus heavy weight; muscle stamina vs power output.

Conditioning
Love some toes to rings in a workout. I think the rings make it really nice on your shoulders and if you struggle with kipping toes to bar then toes to rings should help with that. I find that people can get into a good kipping rhythm on the rings and it transfers nicely to the bar. So really pay attention to your swing and timing on the rings!

Once off the rings kick right up into your handstand walk if you are fairly proficient on your hands. If you aren’t then take 5-10 seconds to catch your breathe and get set. If you are worried about the prescribed distance then try to get as much distance in 60 seconds … then move on. For your V-Ups adhere to the CrossFit standard so hands touch both feet at the same time and hands and feet need to touch the ground every rep. You can scale this by doing tuck ups instead. You’ll finish with your row and should have at least 60+ seconds of rest. If not please adjust the row distance/

If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
1 Wall Walk for every 15′

Accessory Work
Don’t neglect this! It is important to get these additional exercises in for your shoulder health so that you can continue to move heavy loads in the strength pieces. Feel free to film yourself doing these exercises if you’d like some technique review!

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Press Prep
20:00-35:00 – Press Sets
35:00-20:00 – Transition
20:00-35:00 – Back Off Sets
35:00-40:00 – Conditioning Prep
40:00-55:00 – Conditioning
55:00-65:00 – Cooldown