May 17, 2024 – Masters Program

Mobility, Activation & Warm-Up
Upper Body Banded Circuit (10 reps each)
Y’s, T’s, W’s  x 10 reps

followed by …

Three sets of:
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Ring Rows
10 Dumbbell Bent Over Reverse Flyes
30 Second Elbow Extended Side Plank (each side)

A.
Four sets of:
10 Dumbbell Incline Bench Press
Rest 30 seconds
8-10 Single Arm Dumbbell Rows (each arm)
Rest 90 seconds between sets

*Goal is to be at a weight where you struggle to get the 10th rep for ALL FOUR sets.

B.
Three sets of:
30 Banded Triceps Pressdowns
Rest 30 seconds
20 Banded Face Pulls
Rest 1-2 minutes

C.
“Helen”
Three rounds for time of:
400 Meter Run
21 Pull-Ups
12 Kettelbell Swings

35-54: 24/16kg
55+: 16/12kg

Cooldown
10 Minute easy bike while completing cross arm body stretch per arm and manual tricep stretch per arm.

General Notes
Dumbbell Press
Starting off with some dumbbell incline bench pressing – the incline will bring the focus of the movement to the upper chest and can take some stress off the rotator cuff, which often gets aggravated when doing regular bench. You’ll pair this with another row variation this week: single arm rows. The none working leg and arm can be posted up on a bench and then try to ‘row’ the dumbbell towards your hip to get more lat activation.

Banded Back Off Sets
Getting some pump here with banded back off sets. This allows you to get a bunch of volume in without load. Goal is to keep these as close to unbroken as possible … feel the pump!

Helen
A CLASSIC CrossFit benchmark workout. The last time we did Helen was on July 18, 2020! Many of you have done this workout so you know how it feels; where you need to push and where you need to recover. If you haven’t done this workout yet then know this is a sneaky grip burner! Thankfully we do a ton of grip work so your goal should be to stay unbroken on all the movements. For todays purposes please go overhead with your kettlebell swing. Let us know how you did on this benchmark workout!

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – BenchPrep
20:00-35:00 – Bench Sets
35:00-20:00 – Transition
20:00-35:00 – Hypertrophy Work
35:00-40:00 – Conditioning Prep
40:00-55:00 – Conditioning
55:00-65:00 – Cooldown