Monday · 06.06.16

+ 40-54 Age Groups

Masters’ Mindset

Today starts Week 6 of our progression on our OTM Snatch work.

On the Snatch OTM - it is not a necessity to increase in weight. We visit this weekly, and the repetition of challenging singles will push us forwards. Focus on moving better on these repetitions, and if the time is right, increase the loading slightly.

Our last micro-cycle went as follows:

Week 1 - 5x5 @ Weight "A"
Week 2 - 5x5 @ Weight "B"
Week 3 - 5x7 @ Weight "A"
Week 4 - 5x7 @ Weight "B"
Week 5 - Heavy Triple (Deload Week)
Week 6 - 5x3 (base off of Week 5)


All Athletes

Pre-Conditioning

3 Rounds:
15 Calorie Row
10 Dive-bomber Pushups
5 Strict Pull-Ups

Into...

3 Rounds:
10 Pausing Dowel Overhead Squats

Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

1:00 Air Squat Hold to Start. Make note of the quality of your squat here.

1) DorsiFlexion (Ankle Flexibility) - 2:00 Total

With a narrow stance, find the bottom of your squat. Place a bar on the tops of your knees, assisting to close the angle between your shins and the floor. If an empty bar feels light, you can load it lightly to accentuate the ankle stretch.

2) Couch Stretch - 1:00 each leg

3) First Rib Mobilization

With an empty barbell, place and balance high on the right trap. Use your opposite hand to hold and balance in place. Conduct 5 slow reps of the following to mobilize for shoulder range of motion:

1) Arm circles to the front
2) Arm circles to the back
3) Straight arm raise overhead
4) Pressing motion (imagine doing a dumbbell press)

Loosening up this first rib on the trap will allow for a better overhead position today in our snatches. Switch sides after completing the 5 reps of each motion.


2016 Games Masters

Skills

Snatch Complex
5 Sets, starting with an empty barbell. Final set should have no more than 95/65.
2 Muscle-Snatch
2 Behind the Neck Push Presses
2 Overhead Squats
2 Snatch Balances

Snatch Balance
OTM x 7
2 Reps

This is not in place as a strength builder, but rather a speed builder.

Focus points:

Speed yourself beneath the bar - as opposed to driving the bar high.

Elbows are punched to lockout aggressively.

Pause and stabilize in the very bottom of your squat, and then stand.

1. Snatch

EMOM x 10 - 1 Snatch

This is the first week of a progression.

The choice will be yours every week - to climb or to go across.

Especially on this first week - no misses due to the weights being too heavy.

Selections should be challenging, but manageable.. a true "heavy".

We build upon this every week.

2. Pausing Snatch Deadlift + Extension

5x2 @ 125%

In the pausing snatch deadlift, pause for a full 2 seconds at each position:
1) Just below the knee
2) Pockets

After pausing for 2 seconds at each position, extend aggressively in a snatch pull, but keep the arms extended. Not a high pull - just a pull.

The purpose of pausing at these two positions...

At just below the knee, it is common to lose position. Back rounds slightly, weight gets pulled towards the toes, all major losses of power. At a weight heavier than your 1RM snatch, aim to make this position bulletproof.

Pausing at the pockets trains what it feels like to actually make it there. Find pockets with active lats, pulling the bar close, and ensure your shoulders are stacked directly o top of your hips - be vertical.

This is a very similar drill to last week, just now finishing with the aggressive extension.

3. Back Squat

5 Sets of 3 Across

Based off how last week felt, let's set the baseline here for our 3-Rep.

Next week, much like how we did for our 5-Rep, we will repeat this same repetition scheme with the goal of increasing the weight.

Limit yourself to 3 minutes of rest in between sets - at most.

4. Conditioning

4 Rounds:
400 Meter Run
4 Ring Muscle-Ups
40 Double-Unders

Today's stimulus is a "Helen-ish" workout. We want you moving through these four rounds, and pushing the pace on the run. Focus in on engine building in this workout - not grinding slowly through MU's. Modify the Muscle-Ups so that you can get consistent times on each round - think no more than a minute on the rings each round.

A great modification for this workout if we do not have Ring MU's consistently yet, is to subtitle in 8 Burpee Pull-Ups. Aim to have the pull-up bar to be a foot above max reach. This will meet the stimulus very well - bodyweight engine.

5. Skills

Bar Muscle-Ups

Alternating EMOM x 8 Minutes
Odd Minutes - :20s of TTB, :40s rest
Even Minutes - :20s of Bar MU, :40s rest

With four rounds at each station, aim for a repetition further than our last iteration of this benchmark (2 weeks ago).

6. Bulletproofing

Crossover Symmetry Recovery Protocol
or
CFNE Bulletproof Shoulders Protocol


2017 Qualifier + Open Athletes

Skills

Snatch Complex
5 Sets, starting with an empty barbell. Final set should have no more than 95/65.
2 Muscle-Snatch
2 Behind the Neck Push Presses
2 Overhead Squats
2 Snatch Balances

Snatch Balance
OTM x 7
2 Reps

This is not in place as a strength builder, but rather a speed builder.

Focus points:

Speed yourself beneath the bar - as opposed to driving the bar high.

Elbows are punched to lockout aggressively.

Pause and stabilize in the very bottom of your squat, and then stand.

1. Snatch

EMOM x 10 - 1 Snatch

This is the first week of a progression.

The choice will be yours every week - to climb or to go across.

Especially on this first week - no misses due to the weights being too heavy.

Selections should be challenging, but manageable.. a true "heavy".

We build upon this every week.

2. Pausing Snatch Deadlift + Extension

5x2 @ 125%

In the pausing snatch deadlift, pause for a full 2 seconds at each position:
1) Just below the knee
2) Pockets

After pausing for 2 seconds at each position, extend aggressively in a snatch pull, but keep the arms extended. Not a high pull - just a pull.

The purpose of pausing at these two positions...

At just below the knee, it is common to lose position. Back rounds slightly, weight gets pulled towards the toes, all major losses of power. At a weight heavier than your 1RM snatch, aim to make this position bulletproof.

Pausing at the pockets trains what it feels like to actually make it there. Find pockets with active lats, pulling the bar close, and ensure your shoulders are stacked directly o top of your hips - be vertical.

This is a very similar drill to last week, just now finishing with the aggressive extension.

3. Back Squat

5 Sets of 3 Across

Based off how last week felt, let's set the baseline here for our 3-Rep.

Next week, much like how we did for our 5-Rep, we will repeat this same repetition scheme with the goal of increasing the weight.

Limit yourself to 3 minutes of rest in between sets - at most.

4. Conditioning

4 Rounds:
400 Meter Row
4 Ring Muscle-Ups
40 Double-Unders

Today's stimulus is a "Helen-ish" workout. We want you moving through these four rounds, and pushing the pace on the row. Focus in on engine building in this workout - not grinding slowly through MU's. Modify the Muscle-Ups so that you can get consistent times on each round - think no more than a minute on the rings each round.

A great modification for this workout if we do not have Ring MU's consistently yet, is to subtitle in 8 Burpee Pull-Ups. Aim to have the pull-up bar to be a foot above max reach. This will meet the stimulus very well - bodyweight engine.

5. Bulletproofing

Crossover Symmetry Recovery Protocol
or
CFNE Bulletproof Shoulders Protocol

+ 55-59 Age Group

Masters’ Mindset

Today starts Week 6 of our progression on our OTM Snatch work.

On the Snatch OTM - it is not a necessity to increase in weight. We visit this weekly, and the repetition of challenging singles will push us forwards. Focus on moving better on these repetitions, and if the time is right, increase the loading slightly.

Our last micro-cycle went as follows:
Week 1 - 5x5 @ Weight "A"
Week 2 - 5x5 @ Weight "B"
Week 3 - 5x7 @ Weight "A"
Week 4 - 5x7 @ Weight "B"
Week 5 - Heavy Triple (Deload Week)
Week 6 - 5x3 (base off of Week 5)


All Athletes

Pre-Conditioning

3 Rounds:
15 Calorie Row
10 Dive-bomber Pushups
5 Strict Pull-Ups

Into...

3 Rounds:
10 Pausing Dowel Overhead Squats

Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

1:00 Air Squat Hold to Start. Make note of the quality of your squat here.

1) DorsiFlexion (Ankle Flexibility) - 2:00 Total

With a narrow stance, find the bottom of your squat. Place a bar on the tops of your knees, assisting to close the angle between your shins and the floor. If an empty bar feels light, you can load it lightly to accentuate the ankle stretch.

2) Couch Stretch - 1:00 each leg

3) First Rib Mobilization

With an empty barbell, place and balance high on the right trap. Use your opposite hand to hold and balance in place. Conduct 5 slow reps of the following to mobilize for shoulder range of motion:
1) Arm circles to the front
2) Arm circles to the back
3) Straight arm raise overhead
4) Pressing motion (imagine doing a dumbbell press)

Loosening up this first rib on the trap will allow for a better overhead position today in our snatches. Switch sides after completing the 5 reps of each motion.


2016 Games Masters

Skills

Snatch Complex

5 Sets, starting with an empty barbell. Final set should have no more than 95/65.
2 Muscle-Snatch
2 Behind the Neck Push Presses
2 Overhead Squats
2 Snatch Balances

Snatch Balance
OTM x 7
2 Reps

This is not in place as a strength builder, but rather a speed builder.

Focus points:

Speed yourself beneath the bar - as opposed to driving the bar high.

Elbows are punched to lockout aggressively

Pause and stabilize in the very bottom of your squat, and then stand.

1. Snatch

EMOM x 10 - 1 Snatch

This is the first week of a progression.

The choice will be yours every week - to climb or to go across.

Especially on this first week - no misses due to the weights being too heavy.

Selections should be challenging, but manageable.. a true "heavy".

We build upon this every week.

2. Pausing Snatch Deadlift + Extension

5x2 @ 125%

In the pausing snatch deadlift, pause for a full 2 seconds at each position:

  1. Just below the knee
  2. Pockets

After pausing for 2 seconds at each position, extend aggressively in a snatch pull, but keep the arms extended. Not a high pull - just a pull.

The purpose of pausing at these two positions...

At just below the knee, it is common to lose position. Back rounds slightly, weight gets pulled towards the toes, all major losses of power. At a weight heavier than your 1RM snatch, aim to make this position bulletproof.

Pausing at the pockets trains what it feels like to actually make it there. Find pockets with active lats, pulling the bar close, and ensure your shoulders are stacked directly o top of your hips - be vertical.

This is a very similar drill to last week, just now finishing with the aggressive extension.

3. Back Squat

5 Sets of 3 Across

Based off how last week felt, let's set the baseline here for our 3-Rep.

Next week, much like how we did for our 5-Rep, we will repeat this same repetition scheme with the goal of increasing the weight.

Limit yourself to 3 minutes of rest in between sets - at most.

4. Conditioning

4 Rounds:
400 Meter Run
2 Ring Muscle-Ups
40 Double-Unders

Today's stimulus is a "Helen-ish" workout. We want you moving through these four rounds, and pushing the pace on the run. Focus in on engine building in this workout - not grinding slowly through MU's. Modify the Muscle-Ups so that you can get consistent times on each round - think no more than a minute on the rings each round.

A great modification for this workout if we do not have Ring MU's consistently yet, is to subtitle in 8 Burpee Pull-Ups. Aim to have the pull-up bar to be a foot above max reach. This will meet the stimulus very well - bodyweight engine.

5. Skills

Bar Muscle-Ups

Alternating EMOM x 8 Minutes
Odd Minutes - :20s of TTB, :40s rest
Even Minutes - :20s of Bar MU, :40s rest

With four rounds at each station, aim for a repetition further than our last iteration of this benchmark (2 weeks ago).

6. Bulletproofing

Crossover Symmetry Recovery Protocol
or
CFNE Bulletproof Shoulders Protocol


2017 Qualifier + Open Athletes

Skills

Snatch Complex

5 Sets, starting with an empty barbell. Final set should have no more than 95/65.
2 Muscle-Snatch
2 Behind the Neck Push Presses
2 Overhead Squats
2 Snatch Balances

Snatch Balance
OTM x 7
2 Reps

This is not in place as a strength builder, but rather a speed builder.

Focus points:

Speed yourself beneath the bar - as opposed to driving the bar high.

Elbows are punched to lockout aggressively.

Pause and stabilize in the very bottom of your squat, and then stand.

1. Snatch

EMOM x 10 - 1 Snatch

This is the first week of a progression.

The choice will be yours every week - to climb or to go across.

Especially on this first week - no misses due to the weights being too heavy.

Selections should be challenging, but manageable.. a true "heavy".

We build upon this every week.

2. Pausing Snatch Deadlift + Extension

5x2 @ 125%

In the pausing snatch deadlift, pause for a full 2 seconds at each position:
1) Just below the knee
2) Pockets

After pausing for 2 seconds at each position, extend aggressively in a snatch pull, but keep the arms extended. Not a high pull - just a pull.

The purpose of pausing at these two positions...

At just below the knee, it is common to lose position. Back rounds slightly, weight gets pulled towards the toes, all major losses of power. At a weight heavier than your 1RM snatch, aim to make this position bulletproof.

Pausing at the pockets trains what it feels like to actually make it there. Find pockets with active lats, pulling the bar close, and ensure your shoulders are stacked directly o top of your hips - be vertical.

This is a very similar drill to last week, just now finishing with the aggressive extension.

3. Back Squat

5 Sets of 3 Across

Based off how last week felt, let's set the baseline here for our 3-Rep.

Next week, much like how we did for our 5-Rep, we will repeat this same repetition scheme with the goal of increasing the weight.

Limit yourself to 3 minutes of rest in between sets - at most.

4. Conditioning

4 Rounds:
400 Meter Row
2 Ring Muscle-Ups
40 Double-Unders

Today's stimulus is a "Helen-ish" workout. We want you moving through these four rounds, and pushing the pace on the row. Focus in on engine building in this workout - not grinding slowly through MU's. Modify the Muscle-Ups so that you can get consistent times on each round - think no more than a minute on the rings each round.

A great modification for this workout if we do not have Ring MU's consistently yet, is to subtitle in 8 Burpee Pull-Ups. Aim to have the pull-up bar to be a foot above max reach. This will meet the stimulus very well - bodyweight engine.

5. Bulletproofing

Crossover Symmetry Recovery Protocol
or
CFNE Bulletproof Shoulders Protocol

+ 60+ Age Group

Masters’ Mindset

Today starts Week 6 of our progression on our OTM Snatch work.

On the Snatch OTM - it is not a necessity to increase in weight. We visit this weekly, and the repetition of challenging singles will push us forwards. Focus on moving better on these repetitions, and if the time is right, increase the loading slightly.

Our last micro-cycle went as follows:

Week 1 - 5x5 @ Weight "A"
Week 2 - 5x5 @ Weight "B"
Week 3 - 5x7 @ Weight "A"
Week 4 - 5x7 @ Weight "B"
Week 5 - Heavy Triple (Deload Week)
Week 6 - 5x3 (base off of Week 5)


All Athletes

Pre-Conditioning

3 Rounds:
15 Calorie Row
10 Dive-bomber Pushups
5 Strict Pull-Ups

Into...

3 Rounds:
10 Pausing Dowel Overhead Squats

Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

1:00 Air Squat Hold to Start. Make note of the quality of your squat here.

1) DorsiFlexion (Ankle Flexibility) - 2:00 Total
With a narrow stance, find the bottom of your squat. Place a bar on the tops of your knees, assisting to close the angle between your shins and the floor. If an empty bar feels light, you can load it lightly to accentuate the ankle stretch.

2) Couch Stretch - 1:00 each leg

3) First Rib Mobilization

With an empty barbell, place and balance high on the right trap. Use your opposite hand to hold and balance in place. Conduct 5 slow reps of the following to mobilize for shoulder range of motion:
1) Arm circles to the front
2) Arm circles to the back
3) Straight arm raise overhead
4) Pressing motion (imagine doing a dumbbell press)

Loosening up this first rib on the trap will allow for a better overhead position today in our snatches. Switch sides after completing the 5 reps of each motion.


2016 Games Masters

Skills

Snatch Complex

5 Sets, starting with an empty barbell. Final set should have no more than 95/65.
2 Muscle-Snatch
2 Behind the Neck Push Presses
2 Overhead Squats
2 Snatch Balances

Snatch Balance
OTM x 7
2 Reps

This is not in place as a strength builder, but rather a speed builder.

Focus points:

Speed yourself beneath the bar - as opposed to driving the bar high.

Elbows are punched to lockout aggressively.

Pause and stabilize in the very bottom of your squat, and then stand.

1. Snatch

EMOM x 10 - 1 Snatch

This is the first week of a progression.

The choice will be yours every week - to climb or to go across.

Especially on this first week - no misses due to the weights being too heavy.

Selections should be challenging, but manageable.. a true "heavy".

We build upon this every week.

2. Pausing Snatch Deadlift + Extension

5x2 @ 125%

In the pausing snatch deadlift, pause for a full 2 seconds at each position:
1) Just below the knee
2) Pockets

After pausing for 2 seconds at each position, extend aggressively in a snatch pull, but keep the arms extended. Not a high pull - just a pull.

The purpose of pausing at these two positions...

At just below the knee, it is common to lose position. Back rounds slightly, weight gets pulled towards the toes, all major losses of power. At a weight heavier than your 1RM snatch, aim to make this position bulletproof.

Pausing at the pockets trains what it feels like to actually make it there. Find pockets with active lats, pulling the bar close, and ensure your shoulders are stacked directly o top of your hips - be vertical.

This is a very similar drill to last week, just now finishing with the aggressive extension.

3. Back Squat

5 Sets of 3 Across

Based off how last week felt, let's set the baseline here for our 3-Rep.

Next week, much like how we did for our 5-Rep, we will repeat this same repetition scheme with the goal of increasing the weight.

Limit yourself to 3 minutes of rest in between sets - at most.

4. Conditioning

4 Rounds:
400 Meter Run
8 Burpee Pull-Ups
40 Double-Unders

Today's stimulus is a "Helen-ish" workout. We want you moving through these four rounds, and pushing the pace on the run. Aim to have the pull-up bar to be a foot above max reach. This will meet the stimulus very well - bodyweight engine.

5. Bulletproofing

Crossover Symmetry Recovery Protocol
or
CFNE Bulletproof Shoulders Protocol


2017 Qualifier + Open Athletes

Skills

Snatch Complex

5 Sets, starting with an empty barbell. Final set should have no more than 95/65.
2 Muscle-Snatch
2 Behind the Neck Push Presses
2 Overhead Squats
2 Snatch Balances

Snatch Balance
OTM x 7
2 Reps

This is not in place as a strength builder, but rather a speed builder.

Focus points:

Speed yourself beneath the bar - as opposed to driving the bar high.

Elbows are punched to lockout aggressively.

Pause and stabilize in the very bottom of your squat, and then stand.

1. Snatch

EMOM x 10 - 1 Snatch

This is the first week of a progression.

The choice will be yours every week - to climb or to go across.

Especially on this first week - no misses due to the weights being too heavy.

Selections should be challenging, but manageable.. a true "heavy".

We build upon this every week.

2. Pausing Snatch Deadlift + Extension

5x2 @ 125%

In the pausing snatch deadlift, pause for a full 2 seconds at each position:
1) Just below the knee
2) Pockets

After pausing for 2 seconds at each position, extend aggressively in a snatch pull, but keep the arms extended. Not a high pull - just a pull.

The purpose of pausing at these two positions...

At just below the knee, it is common to lose position. Back rounds slightly, weight gets pulled towards the toes, all major losses of power. At a weight heavier than your 1RM snatch, aim to make this position bulletproof.

Pausing at the pockets trains what it feels like to actually make it there. Find pockets with active lats, pulling the bar close, and ensure your shoulders are stacked directly o top of your hips - be vertical.

This is a very similar drill to last week, just now finishing with the aggressive extension.

3. Back Squat

5 Sets of 3 Across

Based off how last week felt, let's set the baseline here for our 3-Rep.

Next week, much like how we did for our 5-Rep, we will repeat this same repetition scheme with the goal of increasing the weight.

Limit yourself to 3 minutes of rest in between sets - at most.

4. Conditioning

4 Rounds:
400 Meter Row
2 Ring Muscle-Ups
40 Double-Unders

Today's stimulus is a "Helen-ish" workout. We want you moving through these four rounds, and pushing the pace on the row. Aim to have the pull-up bar to be a foot above max reach. This will meet the stimulus very well - bodyweight engine.

5. Bulletproofing

Crossover Symmetry Recovery Protocol
or
CFNE Bulletproof Shoulders Protocol


A quick housekeeping note:

First, thank you so much for your collective patience as we transition into this new site & platform. We think it's going to allow us to do some really special things, but it doesn't come without one or two speed bumps.

Right now, we're currently unable to offer the ability for you to leave comments on WOD posts. We know that's a pain, & we're working with our tech guys to get that implemented as soon as possible.

In the meantime, make sure you're a member of the CompTrain Masters Private FB Group. If you have any questions beyond that, please email Harry (harry@crossfitnewengland.com) with any questions or concerns.

Thank you!