July 15, 2015 – Masters Games

Workout of the Day
This is your last hard day of training before we cut both volume and intensity. You will train Friday and Saturday, rest on Sunday, and then do a little bit of light rowing and/or mobility on Monday.

Mobility and Activation
Two sets of:
Partner Assisted T-Spine Stretch x 20 seconds
Tricep Stretch with a Band x 20 seconds (pictured below)
Couch Stretch x 90 seconds per side

A.
Warm-up EXACTLY as you would if you were entering into this event at the 2015 CrossFit Games.

B.
40-49
For time:
30 GHD sit-ups
10 bar muscle-ups
50-meter sandbag run (100/60 lbs)
20 GHD sit-ups
8 bar muscle-ups
50-meter sandbag run (120/80 lbs)
10 GHD sit-ups
6 bar muscle-ups
50-meter sandbag run (140/100 lbs)

50-59
For time:
20 GHD sit-ups
12 chest-to-bar pull-ups
50-meter sandbag run (80 / 40 lb.)
15 GHD sit-ups
9 chest-to-bar pull-ups
50-meter sandbag run (100 / 60 lb.)
10 GHD sit-ups
6 chest-to-bar pull-ups
50-meter sandbag run (120 / 80 lb.)

C.
Three sets, not for time, of:
Glute Ham Raises x 6-8 reps @ 3011 (partner assisted)
Rest as needed
Single Leg Deadlift x 8 reps per leg
Rest as needed

Optional Additional Session
A.
Over the course of 12-15 minutes, work up to today’s 1-RM Thruster

B.
40-54
Three sets of:
95/65 lbs Ground-to-Overhead x 5 reps (practice cycling)
Rest 30 seconds

55+

Three sets of:
75/55 lbs Ground-to-Overhead x 5 reps (practice cycling)
Rest 30 seconds

C.
40-54
Three rounds for time of:
10 Ground to Overheads (95/65 lbs)
200 Meter Sprint (4 x 50 meters)

55+
Three rounds for time of:
10 Ground to Overheads (75/55 lbs)
200 Meter Sprint (4 x 25 meters)