February 24, 2021 – Masters Program

Mobility & Activation
Row 500 meters @ easy pace

and then …

One set of:
Bear Crawl with Wrist Stretch x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds

and finish with …

Two sets of:
Medicine Ball Hamstring Curls

x 10 reps
Russian Step Ups x 30 seconds per side
Sumo Stance Kettlebell Deadlift x 15 reps

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed

B.
CrossFit Games Open Event 14.3
35-54:
Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95 lbs)
15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24″/20″)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24″/20″)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24″/20″)
30 Deadlifts (315/205 lbs)
15 Box Jumps (24″/20″)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24″/20″)

55+:

Complete as many reps as possible in 8 minutes of:
10 Deadlifts (95/65 lbs)
15 Box Jumps (24/20″)
15 Deadlifts (135/95 lbs)
15 Box Jumps (24/20″)
20 Deadlifts (185/115 lbs)
15 Box Jumps (24″/20″)
25 Deadlifts (225/135 lbs)
15 Box Jumps (24″/20″)
30 Deadlifts (275/155 lbs)
15 Box Jumps (24″/20″)
35 Deadlifts (315/185 lbs)
15 Box Jumps (24″/20″)

**Note that in 2014 the 55+ men jumped to a 20″ box so if you’d like to keep it consistent with the 2014 Open event then 55+ men use a 20″ box

Rest until the running clock reaches 15:00, and then…

Ten sets of:
30 seconds of Assault Bike*
30 seconds of Max Rep Push-Ups
30 seconds rest

*Base the assault bike on feel. If you hit 14.3 hard and got deep into the workout go at 70-75% effort. If you feel good push the pace and record your calories for the bike and reps for push-ups.

Athlete Notes:
If you have never done this one, buckle up. 14.3 is going to challenge your lower back more than just about any other workout, so make sure that you are using proper positioning and control through the entire workout. Do not sacrifice form in training! We understand that in competition, not all reps may be perfect, but this is training, and we are not training to get hurt.

Your pace is largely dependent on your pulling strength and how far you anticipate getting in this workout. No matter how strong you are, remember that small sets are your friends. The crux of this workout is whether you can perform 30 deadlifts at a relatively heavy load after performing 70 lighter deadlifts. Your mindset has to contemplate that this event will not be won or lost in the rounds of 10, 15 and 20. You almost want to be a bit conservative on those rounds. Many athletes get caught up in the idea of big sets, but that may turn into a bad idea quick around the 3rd or 4th barbell. Approach your set of 10 and 15 with almost a calming pace. The set of 20 is where most of you will be intentionally breaking the deadlifts not because of the weight but because of the volume. Drop the barbell, get your shins back on and start your set right away. The set of 25 will require a little more rest between sets of deadlifts, like taking 1-3 calming breaths before picking up the barbell and the set of 30 reps is the meat of the workout. Short, quick sets here. We’d rather see you have short, quick rests versus a big set but then a lot of down time before you can pick up the barbell again. If/when you get to the set of 35 RESPECT THE WEIGHT. Get yourself nice and tight, treating this weight as like it is a much heavier load. Once you pull this weight you’ll be able to assess whether you are going for another rep right away or if you are going to drop and re-organize.

Even though the weights are the main event here, do not forget about the box jumps. Do not rush them, but make sure that you are holding a steady pace and trying to recover your breath. Finally, transition times do matter here so keep a tight set up with your barbell right next to your box.

C.
Two sets for max reps:
60 seconds of Barbell Biceps Curls (20/15 kg)
Rest 2 minutes

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Aerobic/Gymnastics Accessory Option
35-49:
Every 6 minutes, for 30 minutes (5 sets) for times:
40 Air Squats
40/35 Calorie Row or Ski-Erg
50-75 Foot Handstand Walk

50-54:
Every 6 minutes, for 30 minutes (5 sets) for times:
40 Air Squats
35/30 Calorie Row or Ski-Erg
25-50 Foot Handstand Walk

55+:

Every 6 minutes, for 24 minutes (4 sets) for times:
40 Air Squats
35/30 Calorie Row or Ski-Erg
10-25 Foot Handstand Walk

If you don’t have handstand walks then please perform 1 Wall Climb or 15 Plank Shoulder Taps for every 10′ of Handstand Walking