Mobility
One-Two sets:
Band Assisted Lat Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while doing this)
Activation
Two sets of:
10 Cuban Press (light)
10 Deadbug Bottoms Up KB Press
Warm-Up
Two sets of:
Nasal Breathing Only BikeErg or Echo Bike x 2 minutes
20 Seconds Dead Hang on Pull-Up Bar
15 Ring Rows
A.
Five sets of:
Jump to Split Drill with PVC Pipe x 3 reps
Rest as needed
Followed by …
Every 90 seconds, for 12 minutes (8 sets of):
Split Jerk x 1 rep @ 80%
B.
Take 10 minutes to build to your heaviest squat clean weight in the conditioning piece “Maier”.
C. “Maier”
Four rounds for time of
Run 400 Meters
2 Rope Climbs
8-6-4-2 Squat Cleans
35-49:
Round 1: 8 reps @ 185/125 lbs
Round 2: 6 reps @ 205/135 lbs
Round 3: 4 reps @ 225/155 lbs
Round 4: 2 reps @ 245/165 lbs
50-54:
Round 1: 8 reps @ 155/105 lbs
Round 2: 6 reps @ 185/125 lbs
Round 3: 4 reps @ 205/135 lbs
Round 4: 2 reps @ 225/155 lbs
55+:
Round 1: 8 reps @ 135/95 lbs
Round 1: 6 reps @ 155/105 lbs
Round 2: 4 reps @ 185/125 lbs
Round 3: 2 reps @ 205/135 lbs
*f you do not have access to a rope then perform 10 strict pull-ups or 6 strict towel pull-ups in place of the 2 rope climbs .
Please compare to March 2, 2021
D.
Three sets of:
10-12 Seated Kettlebell Strict Press
Rest 30 seconds
15-20 Banded Face Pulls (WIDE ELBOWS)
Rest 60 seconds
Cool Down
10 Minutes Bike @ easy pace on 0-1 damper
General Training Notes:
Please review the elements that make up a strong split jerk position. Make sure you are hitting those elements when you do your split jerk drill.
The workout “Maier” was created to celebrate one of our amazing Masters athletes, Brent Maier. Brent has qualified for the CrossFit Games 5 times and been on the podium 3 of those 5 trips. He is one of the hardest working athletes out there, and more importantly, is an amazing person who inspires all who are around him. Brent excels at longer, grindy workouts that throw in some odd objects or heavy lifts. You’ll see in his named workout you have a run paired with rope climbs and ascending weights on the squat cleans.
Tackle this named workout with a steady but aggressive pace on the run (think 85-90% pace of your 1-mile PR). You should have chalk with you so that you can chalk your hands (if needed) as you run up to the rope. Immediately jump right up and knock out your first rope climb. Try to limit the rest time you take between your next rep and avoid a trip to the chalk bucket if you can. A big jump and efficient pulls on the rope climb will translate well to your cleans since you will be saving your lats for the pulling needed on those heavy cleans. Try to get your knees to your chest every pull – see HERE for more information on this.
Approach the barbell with respect, even at the opening weight. Our suggestion would be to start with doubles or singles but quickly get the shins right back to the barbell. We would rather see you be a little more paced on the round of 8 reps than to smoke that set but be gassed heading into the next 400 meter run. This workout really comes down to round 3 and round 4, so save enough in the tank to push the pace on those last two runs. Once you get to round 3 and 4 approach the barbell like it is a 1-rep max to avoid any failed reps! Ideally have a barbell set up with each weight, but if logistics prevent you from doing that then have your change plates out and change the weights each round. You may add 3 minutes to the time cap if you have to change out plates. If the last barbell is more than 80% of your 1-RM, please adjust the load.