Masters CrossFit Compete Program

[vc_row][vc_column width=”1/2″][vc_tta_accordion][vc_tta_section title=”Monday” tab_id=”1567814261116-7ba3938d-2f2f”][vc_column_text]Morning Session:
4x400m Run Moderate Pace

* If you have a Whoop device, keep your HR to roughly 85% of your HRmax.

Afternoon/Evening Session:

Strength Conditioning
Barbell Cycling: 10-8-6-4-2 unbroken hang power cleans for time @ 155 (minimal rest between sets)

Strength
5×5 Deadlift @ 85%

Conditioning
AMRAP 20:
20 WB @ 30#
50 DU
20 BJ
20 TTB
15 CTB
20 Burpees
10 cleans @ 135/95
15 jerks @ 135/95
10 hang snatches @ 135/95
5 ring muscle ups

Accessory
10 to 1 pyramid of strict ring dips[/vc_column_text][/vc_tta_section][vc_tta_section title=”Tuesday” tab_id=”1567814261147-8897c245-37df”][vc_column_text]Morning Session:
Squat – 8 sets of 2 reps @ 85%
Bench Press – 8 sets of 2 reps @ 85%

Squat – 3 sets of 6 reps @ 75%
Bench Press – 3 sets of 6 reps @ 75%

Afternoon Session:

Olympic Lifting
Power Clean: 5x3r @ 75%

Strength Conditioning
3 sets of 10 thrusters @ 135#
* rest 3 mins between sets

Conditioning
AMRAP 9:
9 KB hang power snatches right arm
9 burpees
9 KB hang power snatches left arm
9 box jumps

6-5-4-3-2-1 MU
100-200-400-600-800-1000m ROW

Accessory
3x8r Bicep Curls @ 55# db’s[/vc_column_text][/vc_tta_section][vc_tta_section title=”Wednesday” tab_id=”1567814398867-3e66c557-d729″][vc_column_text]Morning Session:
Deadlift – 8 sets of 2 reps @ 85%
Overhead Press – 8 sets of 2 reps @ 85%

Deadlift – 3 sets of 6 reps @ 75%
Overhead Press – 3 sets of 6 reps @ 75%

Afternoon Session:

Olympic Lifting
Snatch 5 sets of 3 reps @ 145

Strength Conditioning
Barbell Cycling: 10-8-6-4-2 unbroken hang power snatch for time @ 135

10 min EMOM: 2 legless rope climbs every minute

Conditioning
AMRAP 5:
750m row buy-in
then amrap:
9 HSC @ 95
25 DU
rest 5 min

AMRAP 5:
500m row buy-in
then amrap:
9 HSC @ 135
25 DU
rest 5 min

AMRAP 5:
250m row buy-in
then amrap:
9 HSC @ 155
25 DU[/vc_column_text][/vc_tta_section][vc_tta_section title=”Thursday” tab_id=”1567814400491-556f5cf1-9e36″][vc_column_text]1 mile run @ 8:30m pace

rest 5-10 mins

4x200m sprints[/vc_column_text][/vc_tta_section][vc_tta_section title=”Friday” tab_id=”1567814401707-17ac6346-14c4″][vc_column_text]Morning Session:
5 rounds not for time:
Max rep strict pullups
Max rep dips

*rest 3 mins btw rounds

3 supersets of:
8 Single leg front rack step ups
8-12 glute ham raises

*rest 1-2 mins btw rounds

Afternoon Session:

10 min EMOM:
50 DU
20 Pushups

Conditioning
3 Rounds for Time:
400 meter run
12 burpee box jump overs (24/20)
15 thrusters 135/65[/vc_column_text][/vc_tta_section][vc_tta_section title=”Saturday” tab_id=”1567814405670-df6008ac-8c8e”][vc_column_text]Gymnastics
10x8r Strict HSPU
*rest as needed btw sets to go unbroken each set

10x5r Ring Muscle Ups
*rest as needed btw sets to go unbroken each set

Gymnastics Conditioning
EMOMx16
Min. 1: 1 Legless Rope Climb + 1 Regular Rope Climb
Min. 2: 2 Strict Deficit HSPU – choose the biggest deficit possible
Min. 3: 3 Muscle ups with medball between legs – strict if possible
Min. 4 : 4 KB Pistols, 1.5/1 pood (4/side)[/vc_column_text][/vc_tta_section][vc_tta_section title=”Sunday” tab_id=”1567814406778-4917b545-c42b”][vc_column_text]Rest Day[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][vc_column width=”1/2″][vc_column_text]

Have a WHOOP strap?  Join the ZIMA team! Send us an email at [email protected] to have you added![/vc_column_text][gem_divider style=”3″][vc_column_text css_animation=”flipInY”]

Tag workouts From this program on Instagram:  #zimamethodmcc1

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