August 15, 2017 – Masters Program 4.0

Dynamic Mobility & Activation
Spend 5 minutes rolling out your quads, IT bands and glutes

and then . . .

Grab a partner and have them help you do the Front Rack Assisted Stretch

and then . . .

Two sets of:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

and finish with . . .

Three sets @ 50-60% effort:
Assault Bike x 15/10 calories
Banded Air Squats x 10 reps
Plate Jumps x 10 reps (Jump onto a 45 lbs plate) FAST

A.
Every 3 minutes, for 15 minutes (5 sets), complete:
Front Squat with a Pause x 5-6 reps @ 3311

The goal here is to stay active at the bottom of the squat. Don’t allow yourself to collapse into a relaxed position while at the bottom. Stay engaged with a tight mid-line and hold without sinking lower into the squat.

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Hang Power Clean

*Sets 1-3 = 2 reps @ 65% of 1-RM Power Clean
*Sets 4-6 = 2 reps @ 70% of 1-RM Power Clean

(Perform a power clean then lower the bar to just above the knee & perform a hang power clean. Repeat this for 2 reps)

C.
Every minute, on the minute, for 15 minutes, complete:
Min 1 – Cossack Squats x 14-20 reps (hold DB/KB in a goblet position)
Min 2 – Supinated Grip Barbell Rows x 6-8 reps @ 2111
Min 3 – Bottoms Up KB Carry x 20 meters each arm

C.
“Assault Lunge”

Assault x 40/30 Calories
100-Ft Overhead Walking Lunge

35-49: 80/55 lbs
50-59: Farmers Carry DB Lunge (55/35 lbs)
60+: Farmers Carry DB Lunge (45/25)

For reference, Nathan Beveridge (35-39) completed this in 2:09.37 and Mayra Brandt (35-39) completed this in 2:54.98 at the 2017 CrossFit Games.

Optional Session (Best performed 3-4 hours between session)
Strongman Session
Two sets, for max weight, of:
75-Foot Yoke Carry
55+: 50-Foot Yoke Carry

Place your hands on the sides of the yoke so that you can press the yoke forward like a bench press, creating pec engagement (and internal torque). Place the yoke as far back on your back as possible (back…not low) so that the weight stays centered over your hips. Take short, quick steps keeping your hips square and legs slightly bent. This is the best structural exercise for the barbell squat, and one of the best exercises overall. It strengthens the thoracic structure (lats, pecs, etc…), the erectors (isometrically, in accordance with their primary function) and obliques.

Two sets each arm for max weight of:
75-Foot Single-Arm Reverse Sled Drags
Rest 2-3 minutes
55+: 50-Foot Single-Arm Reverse Sled Drags

Two sets for max weight of:
75-Foot Harnessed Sled Pulls
Rest 5 minutes
50+:

50-Foot Harnessed Sled Pulls

This is a strength session, not a conditioning session. Most of the weight should be on your hands as you bear-crawl your way forward with short, fast, choppy steps. Put the absolute most weight you can on the sled, move your feet fast and get it moving. Go heavy!