March 30, 2015 – Masters Program

PROGRAM NOTE – It’s a day for both sadness and celebration. Sadly, today is the final day of our 2015 Masters Open Prep Program! We’re hopeful that the close of the Open is cause for celebration for many of you. Whether you’re moving on to the qualifier or not, we sincerely hope you learned something about yourself throughout the process of training for and competing in the Open. We’re deeply appreciative that you put your trust in our team of coaches for the last several months, and want to make sure we have great options for you moving forward. Here is what we have in store for you:

Masters Qualifiers Prep Program – For those of you who are moving on to the Masters Qualifiers, we have more work to do! Your Masters Qualifier Prep program begins today! We have posted the full first day of work below, but get yourself signed up for the rest of the program here: 2015 Masters Qualifier Prep Cycle

The Masters Qualifier Prep Program will ramp up into and through the qualifiers with specific workouts and progressions designed to help you peak for the four days of competition. In addition to the program, we are providing participating athletes with extensive strategy notes that we have always reserved only for our private clients, and visualizations from Heidi Fearon. Our goal is simple…we want to get as many of our Masters as possible to the CrossFit Games, so we’re providing our full complement of tools into the program.

Masters Off-Season Program – For those of you who will begin your off-season today or tomorrow, our strongest suggestion is that you GET OUT OF THE GYM! Seriously, this is something we’ve been trying to hammer into athletes for years now. When a season comes to an end, take some time to mentally and physically revitalize. For the next several weeks your focus should be on enjoying life to the fullest. Your training shouldn’t look like “training,” but rather like playing! If you choose to go into the gym instead of enjoy some sports or the outdoors, that’s fine, but don’t feel confined to structure and progress. There is plenty of time to get back into that mode in a few weeks. Our official Masters Off-Season program will begin on April 27.

WORKOUT OF THE DAY FOR MASTERS QUALIFIER PREP CYCLE
Mobility and Activation
Three sets of:
Press in Snatch

x 6-8 reps
Pectoral SMR with Lacrosse Ball x 60 seconds per side
PVC Pipe Pass Thrus x 10 reps

Two sets of:
Bow/Hollow x 5 reps on the rings
Handstand Hold x 30 seconds

A.
Every 2 minutes, for 10 minutes, complete (5 sets):
5 x (Snatch-Grip Push Press + Overhead Squat)

Build in load over the course of the five sets.

B.
Every 2 minutes, for 10 minutes, complete (5 sets):
2 High Hang Snatches + 1 Snatch

C.
Complete as many reps as possible in 6 minutes of:
50 Double Unders
25 Kettlebell Swings

40-54: 32/24 kg
55+:

24/16 kg

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours, and feel free to choose or exclude certain elements based on your needs and ability to recover for the next training session.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Muscle-Ups x 3-5 reps
Minute 2 – Hanstand Walk x 15 meters
Minute 3 – Eccentric Tempo Pistols x 2 reps per leg @ 81X1

Progression for Muscle-Up:
Roll to Candlestick x 5 reps + Feet Assisted Transition on Low Rings x 3 reps

Progression for Handstand Walk:
Hanstand Wall Runs x 20-30 taps
-OR-
Partner Assisted Handstand Walk x 15 meters

B.
Five sets of:
60 seconds of 10 Walking Lunges with Kettlebells + 10 Box Jumps or Step-Overs
60 seconds of Assault Bike (or Airdyne if you don’t have an Assault Bike)
60 seconds of Forward Sled Drags (30 seconds of work)
60 seconds of Backwards Sled Drags (30 seconds of work)

*This kind of breathing and blood flow work is designed to enhance recovery and allow for more volume accumulation throughout the training cycle.