February 3, 2021 – Masters Program

Mobility & Activation
10 Minutes of Assault Bike or Rowing @ 70-75%

Then. . .

Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch

x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

Warm-Up Flow

Two sets of:
20/15 Calorie Assault Bike @ 70%
3 Thrusters
15/10 Calorie Assault Bike @ 80%
6 Thrusters
10/7 Calorie Assault Bike @ 90%
9 Thrusters
Rest 3 minutes
Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heartrate increases.

35-54: 100/65 lbs
55+: 65/45 lbs

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 80-90%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 8 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.

B.
Back Squat
35-49:
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-6 – 2 reps @ 90-95%
Rest 3 minutes between sets.

50+:
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4 – 2 reps @ 90-95%
Rest 3 minutes between sets.

C.
CrossFit Games Open Event 11.6, 12.5 & 18.5
35-54:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

55+:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (65/45 lbs)
3 Chin-over-the-Bar Pull-Ups
6 Thrusters
6 Chin-over-the-Bar Pull-Ups
9 Thrusters
9 Chin-over-the-Bar Pull-Ups
12 Thrusters
12 Chin-over-the-Bar Pull-Ups
15 Thrusters
15 Chin-over-the-Bar Pull-Ups
18 Thrusters
18 Chin-over-the-Bar Pull-Ups
21 Thrusters
21 Chin-over-the-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

Athlete Notes:
Most of you guys have probably done this Open workout before since it has appeared 3 times in the past few years. If not, I am sure you have done at least a variation of Fran so you are familiar with the feeling.

Establish an efficient, but comfortable breathing pattern and rhythm with your thrusters and pull-ups in the initial two minutes. Your pace should be smooth and quick but working as effortlessly as possible. You should almost feel like you’re holding back a little. For athletes who are comfortable with these two minutes then that will take you into or through the round of 12.

Now volume accumulation starts to kick in. Prepare mentally for your workout to start when you get to this point and start pushing on the gas pedal. Stay focused on breaking and rhythm but make an effort to find that little bit of extra pop. The last two minutes of this workout is all heart. Try and hang on to the pace that you’ve established as best you can but know you will be breaking more frequently than you had in previous rounds. Keep your intention clear and positive self talk to keep pushing.

The reps you do will depend on your individual strength as there is no one-size fits all strategy for breaking the pull-ups or thrusters, but something that is important for everyone is to transition and get started. When you finish thrusters and chest to bar pull ups do not take that as a time to rest and chalk up. Get to the next station and just get started. The times you rest are when you feel that continuing to move would result in a failed repetition and err on the side of caution on the pull-ups (ie don’t blow up in the first few sets).

On a workout like this, you may definitely find benefit in having a training partner who can keep you accountable on your rest time between sets and stations.

Additional Optional Aerobic/Gymnastic Skill Session
35-49:
Every 4 minutes for 28 minutes (7 sets):
20/15 Calorie Row or 25/18 Bike Erg
50-Foot Handstand Walk
2/1 Legless Rope Climb

50-54:
Every 4 minutes for 28 minutes (7 sets):
18/13 Calorie Row or 23/16 Bike Erg
25-Foot Handstand Walk
2/1 Legless Rope Climb

55+:
Every 4 minutes for 28 minutes (7 sets):
15/10 Calorie Row or 20/13 Bike Erg
15-Foot Handstand Walk
2/1 Rope Climbs

Scaling Options for Handstand Walk:
For every 25-Foot of Handstand Walk:
15 Wall Facing Handstand Marching

2 Wall Walks

For every 15-Foot of Handstand Walk:
10 Wall Facing Handstand Marching
1 Wall Walk

Scaling options for Legless Rope Climbs
Rope Climb Mount + 3 Rope Pull-Up Taps
Towel Pull-Ups x 5/3 reps