May 18, 2021 – Masters Program

Mobility & Activation
Band Assisted Hip Flexor Stretch x 30 seconds per leg
Band Assisted Perfect Stretch x 30 seconds per leg
Banded Hip Rotations x 30 seconds per leg

Glute Activation Warm-Up

Warm-Up Flow

Three rounds at increasing intensity of:
Lateral Lunge with Furniture Slider x 10 reps per side (or Cossack Squat x 20 reps)
Handstand Marching (attempts) x 10 reps (alternative: handstand marching on box https://youtu.be/De1hukJsqhk)
10 Air Squats

Please incorporate nasal breathing for this piece. This is designed to give you some touches on common movements in CrossFit and include gymnastic skills while keeping intensity low so you can focus on movement quality.

A.
Every 90 seconds until you miss the same weight twice build to a 1-RM in the following complex:
Deadlift + Clean + Hang Clean

Start 75 lbs below your 1-RM Clean and build to todays heaviest complex
Males increase load by 10 lbs every set.
Females increase load by 5 lbs every set.

B.
35-49:
Three rounds for time of:
25 Toes-to-Bar
5 Ground to Overhead (205/155 lbs)
75-Foot Handstand Walk (or double obstacle – ramp and stairs)

50-54:
Three rounds for time of:
25 Toes-to-Bar
5 Ground to Overhead (185/135 lbs)
50-Foot Handstand Walk (or double obstacle – ramp and stairs)

55-59:

Three rounds for time of:
20 Toes-to-Bar
5 Ground to Overhead (155/115 lbs)
25-Foot Handstand Walk (or double obstacle – ramp and stairs)

60+:
Three rounds for time of:
20 Toes-to-Bar
5 Ground to Overhead (115/75 lbs)
5 Wall Climbs

Compare results to April 13, 2021

Scaling Options for Toes-to-Bar:
Knees-to-Elbows
V-Ups

Scaling Options for Handstand Walk:
15 Nose to Wall Shoulder Taps for every 25′
15 Handstand Marching on Box for every 25′
5 Wall Walks for every 25′

Athlete Notes:
We have you working on toes-to-bar volume paired with heavier ground to overhead and then a higher skilled movement in handstand walking. If you modified or scaled this workout on April 13th then do the same modification/scaling today for an accurate assessment of improvement. As noted originally with this workout, your forearm strength will be what most likely fatigues first so you may want to think about breaking up the toes-to-bar earlier then normal. Stay as relaxed as you can with your grip and you may want to try fast doubles and singles for your ground to overhead. Turn your hands out to the side for your handstand walks and try to stay relaxed as you walk. If you are doing wall climbs then work on efficiency of your descent (master the flop). If you start feeling forearm fatigue then quickly come down for a short break. Keep it loose today!

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.

Engine Accessory Option
35-54:
Four sets for times of:
20/15 Calorie Row or Ski
25 Alternating Dumbbell Snatches (50/35 lbs)
20/15 Calorie Assault Bike or Bike Erg
Rest 90 seconds

55+:
Four sets for times of:
15/10 Calorie Row or Ski
25 Alternating Dumbbell Snatches (35/25 lbs)
15/10 Calorie Assault Bike or Bike Erg
Rest 90 seconds

Compare results to April 6, 2021