Monday · 07.04.16

Masters Mindset

Happy 4th of July.
Today we honor a fallen hero who gave his life protecting Americans under attack at a US embassy in Libya. Glen Doherty was an American hero, loved by many, and defined a modern day warrior that fought for freedom for all.

Mobility

Myofascial Release

Thoracic Foam Rolling
Spend 2:00 with your arms extended overhead foam rolling your thoracic region along with your lats. Search for “hot spots” and pause momentarily.

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)


Stretching

Banded Shoulder Distratction
1:00 on each arm.

Front Rack Stretch
Lay on stomach with elbows out in front of you, bent at 90 degrees. Elbows as far away from your body as you can, and as tight together as you can. Hold for 90 seconds.


Pre-Conditioning

Run 200 Meters
5 Scap Retractions + 3 Strict Pull-Ups

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

Run 200 Meters
5 Scap Retractions + 3 Kipping Pull-Ups

 

Click for Ages 40-44, 45-49, 50-54

2016 Games Athletes


1) Snatch Balance

On the Minute x 5:
2 Snatch Balances

On the Minute x 5:
1 Snatch Balance

EMOM’s flow directly into each other for a total of 10 minutes. On the doubles (first 5 minutes), use a moderate weight and hold across. Aim to build in your speed beneath the bar on every set. On the singles (second 5 minutes) climb to a heavy-ish weight, understanding that the priority is still speed over load.


2) High Hang Snatch

On the Minute x 10:
1 High Hang Squat Snatch (pockets)

Transfer your speed from the snatch balance to the snatch. Given how we are at the high hang (bar at pockets, vertical torso), our weights will be on the lighter side. Much like the snatch balance, our bigger focus today is on speed into the catch, less about the weight. It is athlete’s choice to climb or to go across for the 10 minutes.


3) Conditioning

“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Today we honor a hero who fell in the line of duty protecting the lives of Americans who were under attack at a US embassy in Libya.
On the clean and jerks – choose your “Grace” weight. Singles from the beginning are the way to go here, so as to preserve yourself for the remainder of the workout.

On the rope climbs, spend a few moments finding the “J” hook technique which can greatly speed your ascents on the climbs. Watch the CrossFit.com instruction video HERE.




2017 Qualifier/Open Athletes


1) Conditioning

“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Today we honor a hero who fell in the line of duty protecting the lives of Americans who were under attack at a US embassy in Libya.
On the clean and jerks – choose your “Grace” weight. Singles from the beginning are the way to go here, so as to preserve yourself for the remainder of the workout.

On the rope climbs, spend a few moments finding the “J” hook technique which can greatly speed your ascents on the climbs. Watch the CrossFit.com instruction video HERE.

Click for Ages 55-59

2016 Games Athletes


1) Snatch Balance

On the Minute x 5:
2 Snatch Balances

On the Minute x 5:
1 Snatch Balance

EMOM’s flow directly into each other for a total of 10 minutes. On the doubles (first 5 minutes), use a moderate weight and hold across. Aim to build in your speed beneath the bar on every set. On the singles (second 5 minutes) climb to a heavy-ish weight, understanding that the priority is still speed over load.


2) High Hang Snatch

On the Minute x 10:
1 High Hang Squat Snatch (pockets)

Transfer your speed from the snatch balance to the snatch. Given how we are at the high hang (bar at pockets, vertical torso), our weights will be on the lighter side. Much like the snatch balance, our bigger focus today is on speed into the catch, less about the weight. It is athlete’s choice to climb or to go across for the 10 minutes.


3) Conditioning

“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Today we honor a hero who fell in the line of duty protecting the lives of Americans who were under attack at a US embassy in Libya.
On the clean and jerks – choose your “Grace” weight. Singles from the beginning are the way to go here, so as to preserve yourself for the remainder of the workout.

On the rope climbs, spend a few moments finding the “J” hook technique which can greatly speed your ascents on the climbs. Watch the CrossFit.com instruction video HERE.




2017 Qualifier/Open Athletes


1) Conditioning

“Glen”
30 Clean and Jerks (115/80)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Today we honor a hero who fell in the line of duty protecting the lives of Americans who were under attack at a US embassy in Libya.
On the clean and jerks – choose your “Grace” weight. Singles from the beginning are the way to go here, so as to preserve yourself for the remainder of the workout.

On the rope climbs, spend a few moments finding the “J” hook technique which can greatly speed your ascents on the climbs. Watch the CrossFit.com instruction video HERE.

Click for Ages 60+

2016 Games Athletes


1) Snatch Balance

On the Minute x 5:
2 Snatch Balances

On the Minute x 5:
1 Snatch Balance

EMOM’s flow directly into each other for a total of 10 minutes. On the doubles (first 5 minutes), use a moderate weight and hold across. Aim to build in your speed beneath the bar on every set. On the singles (second 5 minutes) climb to a heavy-ish weight, understanding that the priority is still speed over load.


2) High Hang Snatch

On the Minute x 10:
1 High Hang Squat Snatch (pockets)

Transfer your speed from the snatch balance to the snatch. Given how we are at the high hang (bar at pockets, vertical torso), our weights will be on the lighter side. Much like the snatch balance, our bigger focus today is on speed into the catch, less about the weight. It is athlete’s choice to climb or to go across for the 10 minutes.


3) Conditioning

“Glen”
30 Clean and Jerks (115/80)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Today we honor a hero who fell in the line of duty protecting the lives of Americans who were under attack at a US embassy in Libya.
On the clean and jerks – choose your “Grace” weight. Singles from the beginning are the way to go here, so as to preserve yourself for the remainder of the workout.

On the rope climbs, spend a few moments finding the “J” hook technique which can greatly speed your ascents on the climbs. Watch the CrossFit.com instruction video HERE.




2017 Qualifier/Open Athletes


1) Conditioning

“Glen”
30 Clean and Jerks (95/65)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Today we honor a hero who fell in the line of duty protecting the lives of Americans who were under attack at a US embassy in Libya.
On the clean and jerks – choose your “Grace” weight. Singles from the beginning are the way to go here, so as to preserve yourself for the remainder of the workout.

On the rope climbs, spend a few moments finding the “J” hook technique which can greatly speed your ascents on the climbs. Watch the CrossFit.com instruction video HERE.