Monday · 08.22.16

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Masters' Mindset

On September 1st, we will be launching a new website platform.
Mobile compatibility, daily age specific leaderboards, workout tracking and more.
We will also be introducing our Pre-Masters Division, for Ages 35-39.

To say the least, I am very excited.


In conjunction, on September 1st, we will be launching into our next micro-cycle of olympic lifting and squatting. This will take us to the end of October, and doubling back to our Programming Philosophy, we will then turn to a focus of building stamina strength as we draw closer to 2017.

This will be a full week of training.
Next week, (Monday the 29th), we will be conducting a deload week.

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
3 Rounds:
Row 200 Meters
5 Divebomber Pushups, 10 Sit-Ups, 30 Double-Unders

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

3 Sets, resting 1:00 Between (empty BB)
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 High Hang Squat Snatches

Focus on building speed beneath the bar on the snatch balances and hang squat snatches.

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

2017 Qualifier Masters

1) Running Clock - Weightlifting + Conditioning

Minutes 0:00 - 7:00 - Build to a Heavy Hang Squat Snatch

Minutes 7:00 - 14:00 - Build to a Heavy Set of 2 Overhead Squats (From Rack)

Minutes 14:00 - 21:00 - Build to a Heavy Set of 3 Bench Presses

Minutes 21:00 - 28:00
AMRAP 7:
10 Push Presses
10 Front Rack Reverse Lunges
10 Deadlifts
Rx - 95/65

At the 40:00…
For time: 21-18-15-12-9-6-3 Unbroken Wallballs (20/14)

On the Hang Squat Snatch, bring the bar to just above the knees on each repetition. Loading the hamstrings at knee level brings significantly more power to your lift. Being from the hang, speed beneath the bar is a must today. In the primer above, focus on finding this speed through the snatch balances and hang squat snatches.

On the AMRAP 7, a front rack reverse lunge is stepping backwards instead of forwards. The standard is for the knee to kiss the ground, followed by standing to full extension with your feet back together beneath your hips. Focus on an upright torso here with a high elbow position to allow the bar to rest on your shoulders, and not your hands. This will preserve your overhead strength for the push presses.

Enter this AMRAP 7 with the thought process that minutes 4-6 is where the workout is won or lost. This is where the workout slows down dramatically if we come out too aggressive. Aim for straight sets thoughout, but with controlled breaks between movements. These controlled breaks are especially important to enforce in the first two rounds. Minutes 4-6...

2017 Open Masters

1) Running Clock - Weightlifting + Conditioning

Minutes 0:00 - 7:00 - Build to a Heavy Hang Squat Snatch

Minutes 7:00 - 14:00 - Build to a Heavy Set of 2 Overhead Squats (From Rack)

Minutes 14:00 - 21:00 - Build to a Heavy Set of 3 Bench Presses

Minutes 21:00 - 28:00
AMRAP 7:
10 Push Presses
10 Front Rack Reverse Lunges
10 Deadlifts
Rx - 95/65

At the 40:00…
AMRAP 5: 10 Unbroken Wallballs (20/14)

On the Hang Squat Snatch, bring the bar to just above the knees on each repetition. Loading the hamstrings at knee level brings significantly more power to your lift. Being from the hang, speed beneath the bar is a must today. In the primer above, focus on finding this speed through the snatch balances and hang squat snatches.

On the AMRAP 7, a front rack reverse lunge is stepping backwards instead of forwards. The standard is for the knee to kiss the ground, followed by standing to full extension with your feet back together beneath your hips. Focus on an upright torso here with a high elbow position to allow the bar to rest on your shoulders, and not your hands. This will preserve your overhead strength for the push presses.

Enter this AMRAP 7 with the thought process that minutes 4-6 is where the workout is won or lost. This is where the workout slows down dramatically if we come out too aggressive. Aim for straight sets thoughout, but with controlled breaks between movements. These controlled breaks are especially important to enforce in the first two rounds. Minutes 4-6...

Click for Ages 55-59

2017 Qualifier Masters

1) Running Clock - Weightlifting + Conditioning

Minutes 0:00 - 7:00 - Build to a Heavy Hang Squat Snatch

Minutes 7:00 - 14:00 - Build to a Heavy Set of 2 Overhead Squats (From Rack)

Minutes 14:00 - 21:00 - Build to a Heavy Set of 3 Bench Presses

Minutes 21:00 - 28:00
AMRAP 7:
10 Push Presses
10 Front Rack Reverse Lunges
10 Deadlifts
Rx - 95/65

At the 40:00…
For time: 21-18-15-12-9-6-3 Unbroken Wallballs (20/10, 9' Target)

On the Hang Squat Snatch, bring the bar to just above the knees on each repetition. Loading the hamstrings at knee level brings significantly more power to your lift. Being from the hang, speed beneath the bar is a must today. In the primer above, focus on finding this speed through the snatch balances and hang squat snatches.

On the AMRAP 7, a front rack reverse lunge is stepping backwards instead of forwards. The standard is for the knee to kiss the ground, followed by standing to full extension with your feet back together beneath your hips. Focus on an upright torso here with a high elbow position to allow the bar to rest on your shoulders, and not your hands. This will preserve your overhead strength for the push presses.

Enter this AMRAP 7 with the thought process that minutes 4-6 is where the workout is won or lost. This is where the workout slows down dramatically if we come out too aggressive. Aim for straight sets thoughout, but with controlled breaks between movements. These controlled breaks are especially important to enforce in the first two rounds. Minutes 4-6...

2017 Open Masters

1) Running Clock - Weightlifting + Conditioning

Minutes 0:00 - 7:00 - Build to a Heavy Hang Squat Snatch

Minutes 7:00 - 14:00 - Build to a Heavy Set of 2 Overhead Squats (From Rack)

Minutes 14:00 - 21:00 - Build to a Heavy Set of 3 Bench Presses

Minutes 21:00 - 28:00
AMRAP 7:
10 Push Presses
10 Front Rack Reverse Lunges
10 Deadlifts
Rx - 75/55

At the 40:00…
AMRAP 5: 10 Unbroken Wallballs (20/10, 9' Target)

On the Hang Squat Snatch, bring the bar to just above the knees on each repetition. Loading the hamstrings at knee level brings significantly more power to your lift. Being from the hang, speed beneath the bar is a must today. In the primer above, focus on finding this speed through the snatch balances and hang squat snatches.

On the AMRAP 7, a front rack reverse lunge is stepping backwards instead of forwards. The standard is for the knee to kiss the ground, followed by standing to full extension with your feet back together beneath your hips. Focus on an upright torso here with a high elbow position to allow the bar to rest on your shoulders, and not your hands. This will preserve your overhead strength for the push presses.

Enter this AMRAP 7 with the thought process that minutes 4-6 is where the workout is won or lost. This is where the workout slows down dramatically if we come out too aggressive. Aim for straight sets thoughout, but with controlled breaks between movements. These controlled breaks are especially important to enforce in the first two rounds. Minutes 4-6...

Click for Ages 60+

2017 Qualifier Masters

1) Running Clock - Weightlifting + Conditioning

Minutes 0:00 - 7:00 - Build to a Heavy Hang Squat Snatch

Minutes 7:00 - 14:00 - Build to a Heavy Set of 2 Overhead Squats (From Rack)

Minutes 14:00 - 21:00 - Build to a Heavy Set of 3 Bench Presses

Minutes 21:00 - 28:00
AMRAP 7:
10 Push Presses
10 Front Rack Reverse Lunges
10 Deadlifts
Rx - 65/45

At the 40:00…
For time: 18-15-12-9-6-3 Unbroken Wallballs (20/10, 9' Target)

On the Hang Squat Snatch, bring the bar to just above the knees on each repetition. Loading the hamstrings at knee level brings significantly more power to your lift. Being from the hang, speed beneath the bar is a must today. In the primer above, focus on finding this speed through the snatch balances and hang squat snatches.

On the AMRAP 7, a front rack reverse lunge is stepping backwards instead of forwards. The standard is for the knee to kiss the ground, followed by standing to full extension with your feet back together beneath your hips. Focus on an upright torso here with a high elbow position to allow the bar to rest on your shoulders, and not your hands. This will preserve your overhead strength for the push presses.

Enter this AMRAP 7 with the thought process that minutes 4-6 is where the workout is won or lost. This is where the workout slows down dramatically if we come out too aggressive. Aim for straight sets thoughout, but with controlled breaks between movements. These controlled breaks are especially important to enforce in the first two rounds. Minutes 4-6...

2017 Open Masters

1) Running Clock - Weightlifting + Conditioning

Minutes 0:00 - 7:00 - Build to a Heavy Hang Squat Snatch

Minutes 7:00 - 14:00 - Build to a Heavy Set of 2 Overhead Squats (From Rack)

Minutes 14:00 - 21:00 - Build to a Heavy Set of 3 Bench Presses

Minutes 21:00 - 28:00
AMRAP 7:
10 Push Presses
10 Front Rack Reverse Lunges
10 Deadlifts
Rx - 65/45

At the 40:00…
AMRAP 5: 10 Unbroken Wallballs (20/10, to a 9' Target)

On the Hang Squat Snatch, bring the bar to just above the knees on each repetition. Loading the hamstrings at knee level brings significantly more power to your lift. Being from the hang, speed beneath the bar is a must today. In the primer above, focus on finding this speed through the snatch balances and hang squat snatches.

On the AMRAP 7, a front rack reverse lunge is stepping backwards instead of forwards. The standard is for the knee to kiss the ground, followed by standing to full extension with your feet back together beneath your hips. Focus on an upright torso here with a high elbow position to allow the bar to rest on your shoulders, and not your hands. This will preserve your overhead strength for the push presses.

Enter this AMRAP 7 with the thought process that minutes 4-6 is where the workout is won or lost. This is where the workout slows down dramatically if we come out too aggressive. Aim for straight sets thoughout, but with controlled breaks between movements. These controlled breaks are especially important to enforce in the first two rounds. Minutes 4-6...