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.
Three sets of:
Upper Cut Drill x 10 reps
Rest as needed
and then …
Every 2 minutes, for 12 minutes (6 sets):
Snatch from mid-knee (please use blocks if possible)
*Set 1 = 2 reps @ 60% of 1-RM Snatch
*Set 2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Set 5-6 = 2 reps @ 75-80% of 1-RM Snatch
B.
60 Seconds of Strict Ring Dips
Rest 60 seconds, and then…
Ten (10) sets of:
15 Second Ring Support Hold
Rest 15 Seconds
15 Second Ring Dip Receiving Hold
Rest 15 Seconds
C.
35-49:
For total time:
18 Pull-Ups
9 Front Squats (185/115lbs)
18 Pull-Ups
Rest exactly 2 minutes, then…
12 Chest-to-Bar Pull-Ups
6 Front Squats (205/135 lbs)
12 Chest-to-Bar Pull-Ups
Rest exactly 2 minutes, then…
6 Bar Muscle-Ups
3 Front Squats (225/155lbs)
6 Bar Muscle-Ups
50-54:
For total time:
18 Pull-Ups
9 Front Squats (155/105lbs)
18 Pull-Ups
Rest exactly 2 minutes, then…
12 Chest-to-Bar Pull-Ups
6 Front Squats (185/115 lbs)
12 Chest-to-Bar Pull-Ups
Rest exactly 2 minutes, then…
6 Bar Muscle-Ups
3 Front Squats (205/135lbs)
6 Bar Muscle-Ups
55-59:
For total time:
18 Pull-Ups
9 Front Squats (135/95lbs)
18 Pull-Ups
Rest exactly 2 minutes, then…
12 Chest-to-Bar Pull-Ups
6 Front Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
Rest exactly 2 minutes, then…
3 Bar Muscle-Ups
3 Front Squats (185/115lbs)
3 Bar Muscle-Ups
60+:
For total time:
18 Toes-to-Bar
9 Front Squats (115/75lbs)
18 Toes-to-Bar
Rest exactly 2 minutes, then…
12 Pull-Ups
6 Front Squats (135/95 lbs)
12 Pull-Ups
Rest exactly 2 minutes, then…
6 Chest-to-Bar Pull-Ups
3 Front Squats (155/105lbs)
6 Chest-to-Bar Pull-Ups
TIME CAP (including rest) = 18 minutes
*Bar comes from the ground.
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
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
D.
Shoulder Corrective Exercises
Two sets of:
Banded Seated Rows x 10-12 reps
Rest 45 seconds
Overhead Tricep Extensions x 20 reps (fast)
Rest 45 seconds
Prone Plank Hold x 45-60 seconds
Rest 45 seconds
General Training Notes:
You are continuing with the mid-knee snatch progressions. If you don’t have blocks then you may want to stack a few 45 lbs plates up so you can totally focus on second pull. Please film a few sets and post in the Masters FB group for feedback.
Then everyone is doing a classic CrossFit style metcon that mixes gymnastics with a barbell. The barbell must be taken from the ground so you are cleaning it first, then going into your squats. Ideally you are keeping your reps unbroken since if you drop it, you’ll need to clean the weight again! The last barbell should be challenging but doable for 3 reps. We would like to see you really pushing the pace on this piece since you get built in rest. Your rest time is when you are changing the plates on the barbell. Try to bring your heartrate down and recover quickly. For those doing semi-finals, use the grips you plan on wearing for semi-finals (if you use grips) and make sure they are in good order for next weekend.
**Please adjust the weights if at any point they are above 90% of your 1-RM.
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
Five sets of:
2 Minute Run @ Mile Pace
Rest 30 seconds
90 Second AMRAP of:
10 GHD Sit-Ups
15 V-Ups
25 Double Unders
Rest 30 seconds
*Pick up where you left off on the 90 second AMRAP each time.