141026 Sunday – Masters Madness Today
The Masters Madness Competition is happening today in Pleasant Hill and there will be no classes until 2pm. If you want to workout, get out of your comfort zone, and try a new location – Alamo, Pleasanton, or Benicia. Remember CrossFit should be Constantly Varied and that doesn’t refer just to weights and movements that includes location, time of day, coaches, etc. When you’re done getting your sweat on head over to watch and cheer for these impressive Masters Athletes.
Mobility: Hip Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging power snatch for 3 reps (touch and go).
Workout: “Serengeti” – 5 rounds for time.
7 power snatch (Advanced: 115lbs, Intermediate*: 75lbs, Novice: 55lbs)
50′ walking lunge
7 toes to bar
7 clean and jerks (same)
50′ bear crawl
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 13 – 17 minutes
Coaching Tips: Long workout with lots of pulling. Think about breaking up the snatch/clean and jerk early and often. Even fast singles just to keep moving. If you go to singles make sure you get your hips down and chest up when you pull it off the ground.
Compare To: New Workout!