December 9, 2020 – Masters Program

Mobility & Activation
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Warm-Up Flow
4 Minutes Nasal Breathing Only Assault Bike/Row
Upper Body Band Warm-Up (15 reps each position)
4 Minutes Nasal Breathing Only Assault Bike/Row
25 Prone Plank Shoulder Taps
Lunge Matrix 10 reps per side
(Reverse Lunge, Lateral Lunge + Diagonal Lunge = 1 rep)

A.
Three sets of:
Tempo Bench Press x 6-8 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6-8 reps each @ 31X1
Rest 90 seconds after each leg

Use the same weight used last week for these exercises, and aim to hit the high side of the rep range; don’t settle for six reps.

Followed by…

One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 65% of today’s working weight
Rest 90 seconds after each leg

B.
21-15-9 reps for time of:
Deadlift
Handstand Push-Ups

35-54: 225/155 lbs
55+:

185/135 lbs; 15-12-9 Handstand Push-Ups

Rest 3 minutes, and then …

21-15-9 reps for time of:
Row (calories)
Burpees over the erg

Rest 3 minutes, and then …

For time:
10 Rope Climbs or 40/30 Strict Pull-Ups
55+: 8 Rope Climbs or 35/25 Strict Pull-Ups

Scaling options
Handstand Push-Ups
L-Seated Dumbbell Press
6-4-2 Wall Climbs (35-54)
5-3-1 Wall Climbs (55+)

A classic CrossFit conditioner! View each portion of todays session as its own event. This will require you to stay focused on the workout you are currently doing and not worry about what is coming ahead. You open with Diane so look back to the last time you’ve done Diane (we last did Diane on May 25, 2019) so you know what time to shot for. The row/burpee is an all out sprint! You are pushing hard on the row and pushing the burpees at a pace that is fast but will also allow you to continue to move. Always be moving on that workout! You finish with rope climbs! Be efficient with your climbs as well as your descent. I see a lot of people get hung up on the descent of their rope climbs and end up wasting a lot of energy there. Check out this article to see some tips on how to better your rope climbs.

C.
Two sets of:
50 Prone Lying Hamstring Curls
Rest 60-90 seconds

D.
Two sets of:
Side Plank Hold x 45 seconds each side
Rest 15 seconds
Hollow Rock Hold x 45 seconds
Rest 2 minutes

Additional Optional Assault Bike Session
Twelve sets of:
Assault Bike 60 seconds @ 10 minute Pace + 3-5 RPM
Rest 30 seconds

*If you averaged 70 rpm on your 10 minute Capacity Test then todays intervals will be performed at 73-75 RPM