Masters Appropriate

Warm-up

• 3:00 SkiErg (649m)
• 4 Sets
  • 10 Kip Swings
  • 3 HS Kick-ups
  • 40’ Tip Toe Walk
  • 10 Calf Raises
• Power Snatch
  • 5×45
  • 3×95
  • 3×115
  • 3×135

I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.

Conditioning

9-6-3

• Power Snatch (155#)
• Burpee Box Jump Over (30″)

I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.

• 1,000m SkiErg
• 50 Devil Press (35# DBs)
• 200′ DB Front Rack Walking Lunge (35# DBs, 25′ lengths)

I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.

Midline

3 Sets

• 5/5 Bird Dogs (2s pause)
• 30/30s Side Planks
• 10/10 Banded Rotations/Holds (half-kneeling, blue)