June 27, 2020 – Masters Program

Mobility & Activation
Spend 10 minutes working on hip internal rotation

and then …

DROM Series

x 5-6 reps per side of each exercise

and finish with …

Burgener Warm-Up (use a PVC Pipe)

Snatch Complex
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Pull + Hang Power Snatch + Overhead Squat

Build in weight over the course of the six sets

Classic CrossFit Conditioning
35-49:
Five rounds for time of:
4 Bar Muscle-Ups
8 Double Dumbbell Hang Squat Cleans (50/35 lbs)

Rest exactly 5 minutes, and then…

Five rounds for time of:
10 Burpee Box Jump Overs (24/20″)
15 Wall Ball Shots (30 lbs to 10′ target/20 lbs to 9′ target)

50-54:
Five rounds for time of:
2 Bar Muscle-Ups
8 Double Dumbbell Hang Squat Cleans (50/35 lbs)

Rest exactly 5 minutes, and then…

Five rounds for time of:
10 Burpee Box Jump Overs (24/20″)
15 Wall Ball Shots (30 lbs to 9′ target/14 lbs to 10′ target)

55+:
Five rounds for time of:
4 Chest-to-Bar Pull-Ups
8 Double Dumbbell Hang Squat Cleans (35/20 lbs)

Rest exactly 5 minutes, and then…

Five rounds for time of:
10 Burpee Box Jump/Step Overs (24/20″)
15 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)

Upper Body Finisher
Every minutes, on the minute, for 9 minutes, complete:
Station 1 – Banded Bicep Curls x 30 seconds
Station 2 – Stationary Dips x 5 reps (may add weight)
Station 3 – Banded Tricep Push-Downs x 20 seconds per arm

Additional Optional Run Session
Complete:
45 Minute Run

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

10 Minute Run @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
50 Jumping Jacks
16 Back Pack Lunges
16 Object Push Presses (backpack, water jug, etc…)

When the running clock reaches 20:00, perform the following…

10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
20 Air Squats
200-Foot Back Pack Suitcase Carry (100 feet each arm)
20 Air Squats
100-Foot Overhead Backpack Carry

When the running clock reaches 40:00, perform the following…

10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh

Coaches Note:
We have a long one today! The run efforts should keep you sweating, but should be at a sustainable pace everytime – allowing you to recover your breathing and heart rate from the AMRAPs. Use the AMRAPs as a time to really push yourself. You may find it helpful to set goals going into this workout for the AMRAPs.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

10 Minute Run @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
50 Double Unders
12 Dumbbell Lunges
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press

When the running clock reaches 20:00, perform the following…

10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
10 Dumbbell Front Squats
100 Foot Farmers Carry
10 Dumbbell Front Squats
100-Foot Single-Arm Overhead Carry (50 feet each arm)

When the running clock reaches 40:00, perform the following…

10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh

Coaches Note:
We have a long one today! The run efforts should keep you sweating, but should be at a sustainable pace everytime – allowing you to recover your breathing and heart rate from the AMRAPs. Use the AMRAPs as a time to really push yourself. You may find it helpful to set goals going into this workout for the AMRAPs.