November 24, 2020 – Masters Program

***This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on November 30, we will start a mini cycle that will go to January 6th. This cycle will continue to build on the foundations established in the last cycle while incorporating more barbell cycling conditioning and gymnastics endurance. This cycle will take you through the holidays and have you set up nicely to transition into the Open Prep Cycle set to start on January 4th.***

Mobility & Activation
Banded Hamstring Floss x 30 seconds each leg

Two sets of:
Bird Dogs

x 8-10 reps
Deep Squat Progression x 5 reps

and then …

Two sets of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6′ high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Dead Bug x 5 reps @ 1515
Floor Slides x 10 reps

A.
Three sets of:
Barbell Glute Bridge x 8 reps @ 2112
Rest 2 minutes

B.
Three sets for max reps of:
60 seconds of Sumo Deadlift @ 30-40% of 1-RM Deadlift
Rest 60 seconds
60 seconds of Tempo Push-Ups @ 1111
Rest 60 seconds

C.
“Annie”
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

A CrossFit classic! Most of you will have done this workout at some point in your CrossFit experience so dig through some old training logs to see what your time was! If you are working on perfecting your double-unders then check out this article.

Not super confident in your double-unders? Then try scaling with the following suggestions:

Cut the double-under reps in half
Count your double-under attempts
Double the reps and do single-unders

D.
Three sets of:
Banded Clamshells x 5 reps + 30 Second Iso Hold per side
Rest as needed
Bat Wings x 5 reps @ 1515
Rest as needed

Additional Optional Engine/Gymnastic Session
35-49:
Two sets for times of
1000 Meter Ski-Erg or Row
15 Bar Muscle-Ups
50 – Foot Sandbag Carry (150+/100+lb.)
50 – Foot Sandbag Drag
100 – Foot Handstand Walk or Handstand Walk Obstacle Down & Back
Rest 3-4 minutes

50-54:
Two sets for times of
1000 Meter Ski-Erg or Row
10 Bar Muscle-Ups
50 – Foot Sandbag Carry (150+/100+lb.)
50 – Foot Sandbag Drag
75 – Foot Handstand Walk or Handstand Walk Obstacle Down & Back
Rest 3-4 minutes

55+:
Two sets for times of
750 Meter Ski-Erg or Row
10-15 Chest-to-Bar Pull-Ups
50 – Foot Sandbag Carry (100+/75+lb.)
50 – Foot Sandbag Drag
50 – Foot Handstand Walk or 5 Wall Walks
Rest 3-4 minutes