September 13, 2021 – Masters Program

Mobility & Activation

Band Distracted Perfect Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps

and then …

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction

Straight into …

Barbell Warm-Up (use an empty barbell)
60 Seconds of Front Rack Hold (alternate between arms and drive the elbows up as high as possible)
10 Barbell Front Squats with a 3 second pause at the bottom
5 Sotts Press

Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
10 Burpees
5 Strict Pull-Ups
10 Wall Ball Shots*

35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target

*Feel free to go heavier then you normally do with your wall ball weight

A.
Front Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 4 reps @ 80%
*Set 3: 3 rep @ 85%
*Set 4: 2 reps @ 90%
Rest 2 minutes between sets

B.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch + Overhead Squat) x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 83% of 1-RM Snatch
*Sets 9-10 = @ 85% of 1-RM Snatch

C.
Flying High
35-54:
Three rounds for time of:
400 Meter Run
30 Alternating Dumbbell Snatches (50/35 lbs)
15 Chest-to-Bar Pull Ups

55+:
Three rounds for time of:
400 Meter Run
30 Alternating Dumbbell Snatches (35/20 lbs)
15 Chin-over-the-Bar Pull Ups

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups:
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups

Athlete Notes:
Today’s workout is going to be a fun mix of some “go” and some “skill”. Think of it as an upgraded version of the classic CrossFit workout “Helen”. How fast can you push the run while still hanging on to be unbroken on the dumbbell snatches and pull-ups? Keep in mind.. it is Monday, and if your hands start to rip, or you’re dealing with pre-existing hand issues, be smart! Nothing derails training like torn up hands!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Engine Option
Against a 2 minute clock:
30 second Max Calorie Assault Bike
15 Toes-to-Bar (55+: 12 Toes-to-Bar)
Max Thrusters in remaining time
Rest 2 minutes and repeat for a total of FOUR sets

35-49:
Set 1: 95/65 lbs
Set 2: 115/75 lbs
Set 3: 125/85 lbs
Set 4: 135/95 lbs

50-54:

Set 1: 75/55 lbs
Set 2: 95/65 lbs
Set 3: 115/75 lbs
Set 4: 125/85 lbs

55-59:
Set 1: 65/45 lbs
Set 2: 75/55 lbs
Set 3: 95/65 lbs
Set 4: 115/75 lbs

60+:
Set 1: 55/35 lbs
Set 2: 65/45 lbs
Set 3: 75/55 lbs
Set 4: 95/65 lbs

Note the total calories in 30 seconds of Assault Bike AND the total Thrusters in each of the four sets.