April 11, 2020 – Masters Program

At Home Workouts (No Equipment)
Complete as many rounds and reps possible in 5 minutes of:
400 Meter Run or 100 Double-Unders
30 Object Ground to Overhead (backpack, water jug, etc…)
30 Alternating Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps

30 Half Burpees

Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes – 5 minutes on, 2 minutes off, for 5 sets.

Rest until recovered, and then perform…

Every 3 minutes, for 9 minutes (3 sets) of:
30 seconds of Backpack/Water Jug Romanian Deadlifts
60 second Wall Sit Hold

Coaches Notes:
Today’s intention is all about grinding and pushing through higher reps.

You may find that high rep or long duration workouts are equally as physically and mentally taxing. The set up of this workout allows you to work into pushing through both of those facets. Train yourself physically by pushing though high rep movements. Work on your mental capacity by engaged in this workout for 5 minutes at a time. During each 5 minute stretch focus as much as you can on the movements, your breathing, etc… you get a nice 2 minute break between sets to recover and prepare yourself to hit the next interval just as hard!

Let’s finish the week off strong!

At Home Workout (Limited Equipment)
Complete as many rounds and reps possible in 5 minutes of
1000 Meter Row or 800 Meter Run or 60/45 Calorie Assault Bike
50 Alternating Dumbbell Snatches
50 Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
10 Alternating Single-Arm Dumbbell Devil’s Press
10 Half Burpees

Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes – 5 minutes on, 2 minutes off, for 5 sets.

Rest until recovered, and then perform…

Every 3 minutes, for 9 minutes (3 sets) of:
30 seconds of Medicine Ball Hamstring Curls
60 second Wall Sit Hold

Coaches Notes:
Today’s intention is all about grinding and pushing through a higher reps.

You may find that high rep or long duration workouts are equally as physically and mentally taxing. The set up of this workout allows you to work into pushing through both of those facets. Train yourself physically by pushing though high rep movements. Work on your mental capacity by engaged in this workout for 5 minutes at a time. During each 5 minute stretch focus as much as you can on the movements, your breathing, etc… you get a nice 2 minute break between sets to recover and prepare yourself to hit the next interval just as hard!

Let’s finish the week off strong!

PRIMARY SESSION
Mobility & Activation
One Set:
Wall Slides x 10 @ 3030
Pec Activation

and then …

Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

and then …

Three sets of:
Right-Arm KB Press & Hold with a 3 seconds pause overhead x 5 reps
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm KB Press & Hold with a 3 seconds pause overhead x 5 reps
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Bench Press Progressions
Every 2 minutes, for 10 minutes, complete:
Bench Press x 3 @ 20X1

Try to use 75% of your 1-RM Bench Press for the 5 sets.

Classic CrossFit Conditioning
35-49:
For time:
Row 2000 Meters
60 Chest-to-Bar Pull-Ups
30 Hang Power Snatches (135/95 lbs)

50-54:
For time:
Row 2000 Meters
50 Chest-to-Bar Pull-Ups
25 Hang Power Snatches (115/75 lbs)

55+:
For time:
Row 2000 Meters
50 Chin-Over-the-Bar Pull-Ups
25 Hang Power Snatches (95/65 lbs)

Time Cap: 22:00

Lower Body Strength Progressions
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg