Masters CrossFit Program

[vc_row][vc_column width=”1/2″][vc_tta_accordion][vc_tta_section title=”Monday” tab_id=”1567814261116-7ba3938d-2f2f”][vc_column_text]Strength Conditioning

Barbell Cycling: 10-8-6-4-2 unbroken hang power cleans for time @ 135 (minimal rest between sets)

Strength

5×5 Deadlift @ 85%

Conditioning

AMRAP 20:
20 WB @ 20#
50 DU
20 BJ
20 TTB
15 CTB
20 Burpees
10 cleans @ 115
15 jerks @ 115
10 hang snatches @ 115
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]Olympic Lifting

Power Clean: 5 sets of 3 reps at 75%

Strength Conditioning

3×10 thrusters @ 95#. rest about 30 secs btw 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

3×8 reps Bicep Curls w/ DB’s @ 45#[/vc_column_text][/vc_tta_section][vc_tta_section title=”Wednesday” tab_id=”1567814398867-3e66c557-d729″][vc_column_text]Olympic Lifting

Snatch: 5 sets of 3 reps @ 75%

Strength Conditioning

5 rounds not for time:
Max rep strict pullups
Max rep dips

rest 3 mins btw rounds

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

Accessory

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

rest 1-2 mins btw rounds[/vc_column_text][/vc_tta_section][vc_tta_section title=”Thursday” tab_id=”1567814400491-556f5cf1-9e36″][vc_column_text]Rest Day – Do some light activity such as walking, jogging, etc.[/vc_column_text][/vc_tta_section][vc_tta_section title=”Friday” tab_id=”1567814401707-17ac6346-14c4″][vc_column_text]Warmup

10 min EMOM:
50 DU
10 Pushups

*Alternate movements each minute

Conditioning

For Time:
50 Burpees over Rower
25 Cal AB
25 Cal Row
25 Cal Ski Erg

rest 5 mins

25 Burpees over Rower
50 Cal Ski Erg
50 Cal Row
50 Cal AB

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Saturday” tab_id=”1567814405670-df6008ac-8c8e”][vc_column_text]Warmup

400 meter run
10 Front Squats @ 50%
10 Push Press @ 50%
10 Thrusters @ 75/55
5 Rope Climbs

Strength Conditioning

10 min EMOM: 1 legless rope climbs every minute

Conditioning

3 Rounds for Time:
400 meter run
12 burpee box jump overs (24/20)
15 thrusters 95/65[/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:  #zimamethodmc1

[/vc_column_text][vc_column_text][/vc_column_text][vc_column_text][sac_happens][/vc_column_text][/vc_column][/vc_row]