March 28, 2020 – Masters Program

At Home Workout (No Equipment)

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Complete as many rounds and reps possible in 25 minutes of:
300 Meter Run or 90 seconds of Jogging High Knees or Jumping Jacks
15 Deadlifts
15 Walking Lunges
300 Meter Run Jogging High Knees or Jumping Jacks
10 Hang Squat Clean and Press
15 Push Press

Use anything for weight that you have at home, such as a loaded backpack, duffle bag, or water jugs.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Complete as many rounds and reps possible in 25 minutes of:
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Deadlifts
15 Walking Lunges with Dumbbell Farmer’s Carry
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Push Press
5 Burpee Dumbbell Deadlifts

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Mobility & Activation
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side

and then …

Assault Bike/Row/Bike Erg/Ski Erg x 2 minutes @ easy pace
Band Pull-Aparts x 30 seconds (light)
Assault Bike/Row/Bike Erg/Ski Erg x 60 seconds @ medium pace
Glute Hip Bridges x 30 seconds (bodyweight)
Assault Bike/Row/Bike Erg/Ski Erg x 30 seconds @ fast pace
Push-Ups x 30 seconds

Bench Press Progression
Every 2 minutes, for 8 minutes, complete (4 sets):
Bench Press x 5 reps @ 3111

Please adhere to the tempo and build to what feels heavy for today.

Classic CrossFit
35-54:

For time:
Run 1200 Meters
63 Wallball Shots (30/20 lbs to 9′ target)
36 Kettlebell Swings (32/24kg)

Rest until the running clock reaches 15:00, and then…

Three rounds for time of:
Run 400 Meters
21 Wallball Shots (20/14 lbs to 9′ target)
12 Kettlebell Swings (24/16 kg)
Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

55+:
For time:
Run 1200 Meters
63 Wallball Shots (20/14 lbs to 10′ target)
36 Kettlebell Swings (24/16 kg)

Rest until the running clock reaches 15:00, and then…

Three rounds for time of:
Run 400 Meters
21 Wallball Shots (20/14lbs to 9′ target)
12 Kettlebell Swings (16/12 kg)
Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

Only bring the kettlebell as high as your mobility allows for (for many of you this will mean eye level). Check out this article to learn more about why we encourage each athlete to assess their kettlebell swing height.

Lower Body Strength Finisher
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs