February 19, 2020 – Masters Program

Mobility, Activation & Warm-Up
Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Front Squat Progressions
Take 10 minutes to build to 87% of your Front Squat, and then …

Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 1 rep @ 87-90%

Classic CrossFit
35-54:
To partition as you’d like:
2,000 Meter Row
60 Toes-to-Bar
30 Power Cleans (135/95 lbs)

Time Cap: 20:00

55+:
To partition as you’d like:
2,000 Meter Row
60 Toes-to-Bar
30 Power Cleans (95/65 lbs)

Time Cap: 20:00

Core Accessory Work
Three sets of:
Weighted Russian Twists x 25 reps (if you feel this in your low back then remove the weight)
Rest 30 seconds
V-Ups x 25 reps
Rest 30 seconds
Hollow Body Hold x 30 seconds
Rest 30 seconds

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.

Optional Additional Strength Session
A.
Three sets of:
Death March x 20 reps
immediately into …
Wall Sit x 45 seconds (add weight if possible)
Rest 90 seconds

B.
Three sets of:
Seated Barbell Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Feet Elevated Hip Bridges x 12-15 reps
Rest 60 seconds

C.
For time:
400 Meter Sandbag Carry

35-54: 120/100 lbs
55+: 100/80 lbs