Friday · 07.22.16

Masters Mindset

Congratulations to the CompTrain Masters on an incredible week of competition at the CrossFit Games! We will be resting the remainder of the week and weekend.
Sleep in, get out of the gym, and spend some great time with friends and family doing what we love.

Today is Game Day Friday's. Our conditioning is our focus of effort.
 

Mobility Primer
Pec Minor Mash + Internal Rotation - 90 seconds each side
Lay with your back on the floor, empty barbell parallel to your body. Place the collar of the bar right in between where your shoulder meets your pectoral muscle, and mash around for a bit seeking out tight areas. After some time here, perform "sleeper stretch" arm motions with the bar pinning the shoulder down. The back of the shoulder must stay on the ground the whole time.

Thoracic + Lat Foam Rolling - 90 seconds each side
With arms extended overhead, lay with your upper back on the foam roller slowly moving from the base of your neck towards the middle of the back. Following, turn to one side and focus on your lats, performing sweeping motions with an extended arm - as if you are sweeping the floor with your knuckles.


Banded Shoulder Distraction - 90s each side
Relax your shoulder into this stretch and lengthen out the lats.

Samson Stretch - 45 seconds on each leg
Three focus points on this stretch - Hips, shoulders, and forearms/wristsStep out deep with one leg. Shin bone should be vertical in your lunge, and let your back knee touch the ground. With your fingers interlaced, extend your arms overhead, palms to the ceiling. As you do so, imagine driving your waist forward, as if you had a band around your waist pulling you forward. Aim to feel a stretch in that rear leg hip flexor, a stretch in the shoulders, and a stretch in your forearms/wrists.

Primer
3 Rounds:
300 Meter Slow Row, 3 Scap Retractions, 6 Spidermans, 9 Air Squats
Into...
With an empty barbell:
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Click for Ages 40-44, 45-49

2016 Games Masters


Rest Day. Well-earned.


2017 Qualifier + Open Masters

1) Conditioning

"2016 Masters Final"
27 Chest to Bar Pull-Ups
Directly into...
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Rx - 185/135

This workout is won and lost on the bar. In the Games, an axel bar was used - let's use a normal barbell today.

The hang power cleans and the jerks are the heart of the workout today. Save our effort for those repetitions ad break up our repetitions conservatively in that first round. Much like on DT, we want to plan our rest periods.

Break up the pull-ups. This is a grip intensive workout, and we do not want to expend too much of our pulling strength by coming out too large of a set. Three sets of nine with controlled rest is a recommendation even for an athlete who is strong on the PU bar.

On the barbell, the same thoughts on DT apply here. Complete 11 DL's, then take your break. Change from the mixed grip to the hook grip, deadlift that final 12th rep, and then begin our hang power cleans. Break these up before you need to.

Same planning applies for the jerks. Get to repetition number eight, and then take your break. On the ninth hang power clean, we begin our jerks. Aim for consistent sets here, and aim for big sets. Of course 6 reps is ideal, but it is worth resting an extra few seconds to go 3-3 as opposed to shorter rest intervals with a 2-2-2 strategy. Strategize to minimize the additional cleans.


2) Conditioning

3 Rounds:
27 Calorie Row
21 Burpees
15 TTB

Click for Ages 50-54

2016 Games Masters


Rest Day. Well-earned.


2017 Qualifier + Open Masters

1) Conditioning

"2016 Masters Final"
27 Chest to Bar Pull-Ups
Directly into...
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Rx - 155/105

This workout is won and lost on the bar. In the Games, an axel bar was used - let's use a normal barbell today.

The hang power cleans and the jerks are the heart of the workout today. Save our effort for those repetitions ad break up our repetitions conservatively in that first round. Much like on DT, we want to plan our rest periods.

Break up the pull-ups. This is a grip intensive workout, and we do not want to expend too much of our pulling strength by coming out too large of a set. Three sets of nine with controlled rest is a recommendation even for an athlete who is strong on the PU bar.

On the barbell, the same thoughts on DT apply here. Complete 11 DL's, then take your break. Change from the mixed grip to the hook grip, deadlift that final 12th rep, and then begin our hang power cleans. Break these up before you need to.

Same planning applies for the jerks. Get to repetition number eight, and then take your break. On the ninth hang power clean, we begin our jerks. Aim for consistent sets here, and aim for big sets. Of course 6 reps is ideal, but it is worth resting an extra few seconds to go 3-3 as opposed to shorter rest intervals with a 2-2-2 strategy. Strategize to minimize the additional cleans.


2) Conditioning

3 Rounds:
27 Calorie Row
21 Burpees
15 TTB

Click for Ages 55-59

2016 Games Masters


Rest Day. Well-earned.


2017 Qualifier + Open Masters

1) Conditioning

"2016 Masters Final"
27 Pull-Ups
Directly into...
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Rx - 135/95

This workout is won and lost on the bar. In the Games, an axel bar was used - let's use a normal barbell today.

The hang power cleans and the jerks are the heart of the workout today. Save our effort for those repetitions ad break up our repetitions conservatively in that first round. Much like on DT, we want to plan our rest periods.

Break up the pull-ups. This is a grip intensive workout, and we do not want to expend too much of our pulling strength by coming out too large of a set. Three sets of nine with controlled rest is a recommendation even for an athlete who is strong on the PU bar.

On the barbell, the same thoughts on DT apply here. Complete 11 DL's, then take your break. Change from the mixed grip to the hook grip, deadlift that final 12th rep, and then begin our hang power cleans. Break these up before you need to.

Same planning applies for the jerks. Get to repetition number eight, and then take your break. On the ninth hang power clean, we begin our jerks. Aim for consistent sets here, and aim for big sets. Of course 6 reps is ideal, but it is worth resting an extra few seconds to go 3-3 as opposed to shorter rest intervals with a 2-2-2 strategy. Strategize to minimize the additional cleans.


2) Conditioning

3 Rounds:
27 Calorie Row
21 Burpees
15 TTB

Click for Ages 60+

2016 Games Masters


Rest Day. Well-earned.


2017 Qualifier + Open Masters

1) Conditioning

"2016 Masters Final"
27 Pull-Ups
Directly into...
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Rx - 115/80

This workout is won and lost on the bar. In the Games, an axel bar was used - let's use a normal barbell today.

The hang power cleans and the jerks are the heart of the workout today. Save our effort for those repetitions ad break up our repetitions conservatively in that first round. Much like on DT, we want to plan our rest periods.

Break up the pull-ups. This is a grip intensive workout, and we do not want to expend too much of our pulling strength by coming out too large of a set. Three sets of nine with controlled rest is a recommendation even for an athlete who is strong on the PU bar.

On the barbell, the same thoughts on DT apply here. Complete 11 DL's, then take your break. Change from the mixed grip to the hook grip, deadlift that final 12th rep, and then begin our hang power cleans. Break these up before you need to.

Same planning applies for the jerks. Get to repetition number eight, and then take your break. On the ninth hang power clean, we begin our jerks. Aim for consistent sets here, and aim for big sets. Of course 6 reps is ideal, but it is worth resting an extra few seconds to go 3-3 as opposed to shorter rest intervals with a 2-2-2 strategy. Strategize to minimize the additional cleans.


2) Conditioning

3 Rounds:
27 Calorie Row
21 Burpees
15 TTB