October 28, 2022 – Masters Program

Mobility
Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility
Foam Roll Lats x 60 seconds per side
Foam Roll IT Bands x 60 seconds per side

Warm-Up
Two sets of:
200 Meter Run (nasal breathing)
50 Single-Unders
3 Deep Squat Progressions
50-Foot Suitcase Carry (right)
50-Foot Suitcase Carry (left)

Knee Prehab
One-Two sets of:
Weighted Wall Sit x 60 seconds
Russian Step-Ups (unweighted) x 10 reps per leg*

*Keep the box at or below knee level and focus on control and knee tracking over the ankle as you lower into the next rep.

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat x 4 reps @ 75%

B.
“Nancy”
Five rounds for time of:
400 Meter Run
15 Overhead Squats

35-54: 95/65 lbs
55+: 65/45 lbs

C.
Five sets of:
GHD Supine Plank x 30 seconds
Rest 60-90 seconds

Athlete Notes:
One of the classic benchmark CrossFit workouts and personally one of my favorites! Push on the run since the majority of your time is spent there and then unbroken on your overhead squats! If you want to scale up today then try tackling this version of Naughty Nancy:
Four rounds for time of:
600 Meter Run
25 Overhead Squats
35-54: 105/75 lbs
55+: 75/55 lbs

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.

Additional Work
A.
Bar MU Skill Work
Two-Three sets of:
Air Chair Swing x 2-3 reps
Rest as needed
Swinging Knees to Bar x 2-3 reps
Rest as needed

B.
Five rounds of:
2 Bar Muscle-Ups OR Chest-to-Bar Pull-Ups
5 Burpees to Pull-Up Bar
2 Bar Muscle-Ups OR Chest-to-Bar Pull-Ups
1000 Meter BikeErg