June 20, 2020 – Masters Program

Primary Session
Mobility & Activation
Spend 6-8 minutes rolling out your most restricted areas and then …

Two sets of:
30 Seconds Banded Lateral Walk (right)
30 Seconds Banded Lateral Walk (left)
30 Seconds Banded Monster Walk (forward)
30 Seconds Banded Monster Walk (backward)
30 Seconds Banded Good Mornings
30 Seconds Hollow Body Hold

Clean Complex

Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Pull + Power Clean + Front Squat

Build in weight over the course of the six sets

Classic CrossFit Conditioning
For time:
Row 1000 Meters
Russian Kettlbell Swings x 50 reps
Toes-to-Bar x 25 reps

35-54: 32/24 kg
55+: 24/16 kg

Rest 2 minutes, and then …

For time:
Run 800 Meters
40 Alternating Dumbbell Snatches
Run 800 Meters

35-54: 50/35 lbs
55+: 35/20 lbs

Upper Body Finisher
Every minutes, on the minute, for 9 minutes, complete:
Station 1 – Dumbbell Hammer Curls x 20 seconds per arm
Station 2 – Narrow Grip Push-Ups x 30 seconds
Station 3 – Banded Pull-Aparts x 30 seconds

Additional Optional Run Session
Complete 2-3 sets of (for total meters):
Run 15 minutes
Rest 3 minutes

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 30 minutes (10 sets), complete:
Station 1 = 5 Max Height Jumps + 10 Back Pack Ground to Overhead
Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds
Station 3 = 12 Hugging Back Pack Step Ups + Max Reps Step Ups until the clock reaches 45 seconds

Coaches Note:
Today we are racking up high volume. Pick a rep range that you can manage. Whatever intensity you choose in round one and the reps you achieve will be the goal for future rounds

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 30 minutes (10 sets), complete:
Station 1 = 14-18 Alternating Dumbbell Snatch
Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds
Station 3 = 12 Single Dumbbell Step Ups + Max Reps Step Ups until the clock reaches 45 seconds

Coaches Note:
Today we are racking up high volume. Pick a rep range that you can manage. Whatever intensity you choose in round one and the reps you acheive will be the goal for future rounds