June 9, 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 Push-Ups
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 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 80% x 2 reps
Rest as needed

B.
Against a 2:30 clock:
20/15 Calorie Assault Bike
12 Bar Facing Burpees
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:
Three rounds for time
2 Rope Climbs
40 Double Unders
20 Double Dumbbell Shoulder to Overhead (50/35 lbs)

55+:
Three rounds for time
1 Rope Climb
30 Double Unders
15 Double Dumbbell Shoulder to Overhead (35/20 lbs)

Scaling Options for Double-Unders (choose one of the following):
45 Seconds of Double-Under Attempts
60 Single-Unders

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

Athlete Notes:
You have an interval conditioning piece that is going to require you to push hard on the bike and burpees to give you time to knock out some deadlifts. You can’t pace through those first two elements if you want to accumulate a solid number of reps in the deadlifts. Give yourself some time to recover before you tackle the eight rounds. The first couple of rounds should fly by in this workout, but the rubber will hit the road after the halfway point and it’ll be a test of who can hang on to their paces best. As with the skill session, you need to prioritize leg drive in your shoulder to overhead to stay efficient and keep moving throughout this piece.

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 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Rowing @ 90-95% of 2k PR Pace
(easy recovery rowing during the 3-minute rest period)