May 23, 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.

Ten rounds for time of:
200 Meter Run or 40 Running Man Line Jumps
10 Down Ups
10 Back Pack Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

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

Coaches Note:
The intention of today’s session is consistency.

How steady can you move through this workout. Start off at a smooth pace and then evalutate how you are feeling around round 6 or 7. Try to ramp up the effort towards the end and finish strong.

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.

Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Dumbbell Power Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

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

Coaches Note:
The intention of today’s session is consistency.

How steady can you move through this workout. Start off at a smooth pace and then evalutate how you are feeling around round 6 or 7. Try to ramp up the effort towards the end and finish strong.

Primary Session
Mobility & Activation
One Set:
Wall Slides x 10 @ 3030
Pec Activation

and then …

Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

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

Classic CrossFit Conditioning
35-49:
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Squat Snatches
9 Bar Facing Burpees

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches
12 Box Jumps (24/20″)
*Please step down, no rebounding

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
12 Toes-to-Bar
24 Calorie Row

34-49: 155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs

Please reduce the load if you are unable to safely execute the hang squat snatch.

Strength Accessory Work
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds

Additional Optional Run Session
10-15 minutes of warm-up and running mechanics drills, and then…

For times:
Run 1200 Meters
Rest the amount of time it took you to complete the 1200 meters
Run 1000 Meters
Rest the amount of time it took you to complete the 1000 meters
Run 800 Meters

followed by…
10 minutes of Cool Down and Stretching

Optional (If you choose this option then please only do Murph for your training today)
“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

If possible, perform with a 20/14 lb weight vest or body armor. While some of us who have been doing this a while always did this as a chipper, and it was done that way at Games in previous years, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe.