November 12, 2019 – Masters Program

Please use this week as a deload week. The Open can stress your adrenals, more then you think, so please reduce the volume of training this week as we gear up for the new cycle on November 18th. The training is in a different format this week so feel free to adjust the program based on how your body feels!

Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch

x 60 seconds per arm

followed by …

One-Two sets of:
Y’s, T’s, W’s x 5-8 reps each
Plank with Forward Reach x 5 reps per arm
Plank with Lateral Reach x 5 reps per arm

followed by …

Three sets of (not for time):
Assault Bike x 15 calories
Plank Shoulder Taps x Max Reps in 30 seconds

Snatch Progressions
Every 90 seconds, for 9 minutes, complete (6 sets):
2 Snatch Lift-Offs + Snatch Grip Deadlift with a 6 second descent @ 90-100% of 1-RM

Single-Leg Loading Progressions
Five sets of:
12 Front-Racked Alternating Reverse Lunges
Rest as needed

Build and make the final three sets heavy.

Classic CrossFit
As many rounds and reps as possible in 10 minutes:
30 Double-Unders
10 DB Box Step Overs (24/20″)
10 DB Push-Press

35-54: 50/35 lbs
55+: 35/20 lbs

Posterior Accessory Work
Three sets of:
Weighted GHD Hip Extension x 15 reps @ 1012
(should be heavier than October 21)
Rest as needed
Banded Glute Bridge x 25 reps (fast)
Rest as needed

Additional Optional Strongman Session
Every 2 minutes, for 12 minutes, complete (6 sets):
Sled Push x 50′

(Max weight and no stopping)

Two sets of:
100-Foot Heavy Sandbag Carry (Bear Hug)
Rest 2 minutes
100-Foot Farmers Carry (Heavy)
Rest 2 minutes

Additional Optional Core Work
Two-Three sets of:
GHD Paddling x 20 reps
Rest 45 seconds
Side Plank Hip Drops x 30 seconds each leg
Rest 45 seconds