RON MATHEWS
MASTERING CROSSFIT
Below is a typical week of training for CrossFit Games
Master’s division competitor Ron Mathews. This
doesn’t include a 10- to 20-minute dynamic warmup
performed at the beginning of each session with
varying movements and activities, depending on the
workout. “Much like an athlete getting ready to play a
game, I treat my warmup as if I’m getting game-ready,”
Mathews says. “At the end of it, I’m ready to perform at
max efort and max intensity from my first set.”
Caution: These workouts were programmed for an
elite-level CrossFit athlete (Mathews). These pre-
scriptions are not recommended for a beginner or
intermediate-level individual. Scale down training
variables (movements, volume, resistance, intensity,
etc.) based on your current fitness level.
WORKOUT 1 (MONDAY)
Part A – Chest/Biceps/Abs Circuit
Six rounds for time:
EXERCISE REPS
Barbell Bench Press 10
Dumbbell Pec Flye 10
DB Alternating Biceps Curl 10 (per arm)
DB Hammer Curl 10
Straight-leg Raise 15
Part B – Metabolic Conditioning
Burpee Sandwich
For time:
EXERCISE REPS
Double Under 100*
Burpee 50
Double Under 100*
*Optional substitution: 300 single unders.
WORKOUT 2 (TUESDAY)
Part A – Glute-hamstring/Thoracic
Spine Warmup
Three rounds (not for time):
REPS
Single-leg Shoulder Bridge 10 (per leg)
Hollow-body Single-leg Kick 15 (per leg)
T’s and Y’s (Bentover Rear-delt Raise) 10
Glute-ham Bench Situp* 15
*Optional substitution: V-ups.
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MUSCLE & FITNESS
FEBRUARY 2016
Mathews says: “If I were doing sets of 10 on
bench press with long rest periods, 225 pounds
would be very doable. However, in this giant set I
would start to fail in Sets 4, 5, and 6. Therefore,
I use 185 pounds knowing that it’s not a max
effort in Sets 1, 2, and 3, but that it will be chal-
lenging for those last few reps in the later sets.”
EXERCISE
BARBELL BENCH PRESS