Saturday · 07.23.16

Had a great time competing the past 3 days! #crossfitgames2016

A photo posted by Dave Hamel (@dvdhml) on

Masters’ Mindset

Games Athletes
Rest Day

Open/Qualifier Athletes
Given the heavy barbell from yesterday, we are going to back off of the loads from today and work speed and technique through some lifting.

Mobility Primer

Foam Rolling
Set the clock spend 1:00 on each body:
1) Thoracic + Lats (upper back)
2) Adductors (Inside of thigh/groin)
3) Calves/Achilles (lower leg)


Stretching
1) Couch Stretch - 2:00 each leg

2) Front Rack Stretch (on your stomach, elbows out in front) - 2:00

Pre-Conditioning
3 Rounds:
10 Abmat Sit-Ups20 Supermans30 Double-Unders
Directly into...
3 Rounds:5 T-Pushups5 Hang Muscle Cleans (empty BB)5 Strict Presses (empty BB)

With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats

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

1) Weightlifting

Primer
3 Rounds with an empty barbell:
3 Muscle Cleans, 3 Tall Cleans, 3 Strict Presses from a Split Jerk Stance

On the 90s x 7 Rounds:
3 Position Clean + Split Jerk


2) Front Squat

5 Sets of 2 Pausing Front Squats
Pause in the bottom of the squat for a full 2 seconds. Then stand.


3) Conditioning

800 Meter Row, 30 Power Snatches
800 Meter Row, 30 Overhead Squats
800 Meter Row, 30 Thrusters

Rx - 95/65

Click for Ages 55-59

1) Weightlifting

Primer
3 Rounds with an empty barbell:
3 Muscle Cleans, 3 Tall Cleans, 3 Strict Presses from a Split Jerk Stance

On the 90s x 7 Rounds:
3 Position Clean + Split Jerk


2) Front Squat

5 Sets of 2 Pausing Front Squats
Pause in the bottom of the squat for a full 2 seconds. Then stand.


3) Conditioning

800 Meter Row, 30 Power Snatches
800 Meter Row, 30 Overhead Squats
800 Meter Row, 30 Thrusters

Rx - 75/55

Click for Ages 60+

1) Weightlifting

Primer
3 Rounds with an empty barbell:
3 Muscle Cleans, 3 Tall Cleans, 3 Strict Presses from a Split Jerk Stance

On the 90s x 7 Rounds:
3 Position Clean + Split Jerk


2) Front Squat

5 Sets of 2 Pausing Front Squats
Pause in the bottom of the squat for a full 2 seconds. Then stand.


3) Conditioning

800 Meter Row, 30 Power Snatches
800 Meter Row, 30 Overhead Squats
800 Meter Row, 30 Thrusters

Rx - 65/45