Big congratulations to all our Masters who competed in Semi-Finals this past weekend! Those were some tough events but I couldn’t be more proud of how our athletes tackled each and every event, even when things didn’t go their way! We have to wait and see how the final leaderboard shakes out with video review (and the one online is currently not accurate) but once we know who our Games bound athletes are we will make sure to let you all know! Full effort was on display this weekend!!
Mobility + Warm-Up
Band Distracted Ankle Pulse x 60 seconds per side
Band Distracted Pec Stretch x 60 seconds per side
and then …
Two sets while only nasal breathing:
400 Meter Row
Waiters Carry x 100 ft (50 ft per arm)
30 seconds of 90/90 Hip Rotations (slow and controlled)
Banded Activation Work
Two sets of:
Banded Supinated Grip Pull-Aparts x 10 reps
Banded Overhead Pull-Aparts x 10 reps
Banded Pass Thrus in Squat x 10 reps
followed by …
Two sets of:
PVC Pipe Pass Thrus x 10 reps
PVC Pipe Press from Behind the Neck x 10 reps
PVC Pipe Overhead Squats x 5 reps (ideally in a doorway or posted by a rig to work on positioning)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70%
B.
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
15-20 second Ring Support Hold
Rest 30-45 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
C.
35-54:
Four sets for times of:
30/20 Calorie Row
15 Dumbbell Thrusters (50/35 lbs)
15 Chest-to-Bar Pull-Ups
Rest 2 minutes
55+:
Four sets for times of:
30/20 Calorie Row
15 Dumbbell Thrusters (35/20 lbs)
15 Chin-over-the-Bar Pull-Ups
Rest 2 minutes
Scaling Options for Pull-Ups/Chest-to-Bar Pull-Ups (choose one of the following):
Jumping Pull-Ups/Chest-to-Bar Pull-Ups
Band Assisted Pull-Ups/Chest-to-Bar Pull-Ups
D.
Shoulder Corrective Exercises
Two sets of:
Bat Wings x 5 reps (hold at the top for 5 seconds)
Rest as needed
Powell Raises x 6-8 reps per arm @ 3031
Rest as needed
General Training Notes:
Light snatches today but short rest! You are moving quickly for the 8 sets by snatching every minute. I want you feeling strong and snappy with your snatches, no misses. Keep the load light if needed to make that happen.
Iso holds post ring dips this week paired with glute activation work! Grab a band and utilize the assistance if needed on the rings.
Intervals for your conditioning today that pair some classic CrossFit movements together; thrusters and pull-ups! Please adjust the rep scheme if the volume is too high for you or you feel like you are going to tear. Otherwise, approach this with the mindset of being paced on set one and aggressive on set four so your times are within 5-15 seconds of each other.
If you are consistent with butterfly pull-ups yet but are working on them then do 7 reps each set and focus on the butterfly rhythm. Check out this video on how to butterfly chest-to-bar pull-ups
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
Every 8 minutes, for 24 minutes (3 sets) of:
Run 400 Meters or Row 500 meters
20 Alternating Dumbbell Snatch
20 Burpee Box Jump Overs (24″/20″)
Note times for each set.
35-54: 50/35 lbs
55+: 35/20 lbs