May 22, 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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds

When the running clock reaches 15:00, perform the following…

Every 8 minutes, for 24 minutes (3 sets) for times of:
400 Meter Run OR 90 seconds of Bear Crawl
30 Step-Ups OR Alternating Lunges (Option to Hold Weight Wherever)
25 V-Ups
20 Single-Arm Backpack Thrusters (10 per arm) OR 20 Squat Jumps

When the running clock reaches 45:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
10 Bilateral Rows (Use Water Jug or Bodyweight with a 1-second Hold at the Top)
10 Bodyweight Triceps Extensions
10 Backpack Biceps Curls

*Perform this at 70-75% effort.

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.

Coaches Note:
Today’s “Main Event” intention is to force you to push your threshold. These intervals are meant to be done at a fast pace. Transition quickly from movement to movement, and then use the rest time to downregulate your heart rate as much as possible. Ideally we are finishing these intervals in under 6 minutes so you are getting at least 2 minutes of rest. You will likely still be out of breath when starting the second and third intervals, but your goal is to push to remain consistent for all 3 sets.

When you get to the accessory work, make sure you are performing it at a 70-75% rate of perceived exertion. You should never be out of breath from this, but instead should be focusing on improving your upper body muscle endurance and strength.

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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds

When the running clock reaches 15:00, perform the following…

Every 8 minutes, for 24 minutes (3 sets) for times of:
35/25 Calorie Bike/Row OR 400 Meter Run
30 Dumbbell Step-Ups OR Alternating Lunges (Single Dumbbell Held Wherever)
25 V-Ups
20 Single-Arm Dumbbell Thrusters (10 per arm)

When the running clock reaches 45:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
10 Supinated-Grip Bent-Over Rows
10 Dumbbell Overhead Triceps Extensions
10 Alternating Biceps Curls

*Perform this at 70-75% effort.

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.

Coaches Note:
Today’s “Main Event” intention is to force you to push your threshold. These intervals are meant to be done at a fast pace. Transition quickly from movement to movement, and then use the rest time to downregulate your heart rate as much as possible. Ideally we are finishing these intervals in under 6 minutes so you are getting at least 2 minutes of rest. You will likely still be out of breath when starting the second and third intervals, but your goal is to push to remain consistent for all 3 sets.

When you get to the accessory work, make sure you are performing it at a 70-75% rate of perceived exertion. You should never be out of breath from this, but instead should be focusing on improving your upper body muscle endurance and strength.

Primary Session
Mobility & Activation
Y’s, T’s & W’s (do these on an elevated bench if possible) x 8-10 reps

followed by …

Upper Body Warm-Up Series
Complete 10-15 reps of each drill

Two sets of:
30 Seconds of Hip Flexor Stretch (right)
30 Seconds of Hip Flexor Stretch (left)
30 Seconds Bulgarian Split Squat + 5 pulses (right)
30 Seconds Bulgarian Split Squat + 5 pulses (left)
30 Seconds Waiters Carry (right)
30 Seconds Waiters Carry (left)

Gymnastic Skills & Drills
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 –
Wall-Facing Handstand Marching x 20 reps

Interval 2 –
Nose-To-Wall Handstand + Yoyo Walk x 2 meters
*Please use assistance for the walk if needed

Interval 3 –
Single Leg Thigh Taps x 20 reps

(If unable to do this then try Single Leg Thigh Taps on Box x 20 reps)

Followed by. . .

One set of:
Back-To-Wall Donkey Kicks x 12 reps (hands turned outward)
Wall Slides x 15 reps @ 2020

Front Squat Progressions
Front Squat
Set 1 – 4 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets

CrossFit Open 13.3
35-54:
Complete as many rounds and reps as possible in 12 minutes:
150 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
90 Double-Unders
30 Muscle-Ups

55+:
As many reps as possible in 12 minutes:
150 Wall Ball Shots (20/10 lbs to 9′ target)
90 Double-Unders
30 Muscle-Ups

Do you guys remember doing this workout? It was my favorite Open workout in 2013!! If you need some substitutions then try the following:

*Chest-to-Bar Pull-Ups instead of Muscle-Ups
*Reduce the number of double-unders

Upper Body Strength Finisher
Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Tricep Push Down x 30 reps
Rest as needed

Additional Optional Nasal Breathing Session
Three rounds of:
20 Calorie Row/Assault Bike/400 Meter Run
100′ Sandbag Carry (any weight you’d like)
30 Single Arm DB Presses (15 per arm, alternate as you’d like)
60 Seconds Plank Hold

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

New to Nasal Breathing workouts? Check out this article

Additional Optional Mixed Modal Aerobic Session
Complete as many rounds and reps possible in 30 minutes of:
20/15 Calories of Assault Bike, Bike Erg or Ski Erg
20 Walking Lunges with Dumbbell Farmer’s Carry
20/15 Calories of Assault Bike, Bike Erg or Ski Erg
15 Burpees
20/15 Calories of Assault Bike, Bike Erg or Ski Erg
10 Alternating Dumbbell Snatch

Use whatever weight you’d like for the dumbbell!