February 16, 2024 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
Distracted Ankle Mobility Drill x 8-10 pulses per side
Banded Perfect Stretch x 30 seconds per side

Banded Monster Walks x 20 steps fwd / 20 steps backward
Banded Lateral Walks x 20 steps right / 20 steps left
Banded Squats x 10 reps @ 3111 (should take 60 seconds to complete)

and finish with …

Three sets of:
Assault/Echo/BikeErg x 60 seconds (45 seconds easy, 15 seconds sprint)
3 Position Clean + Jerk (empty barbell)

A.
Take 15-20 minutes to build to today’s heavy…

Deadlift + Clean + Hang Clean + Jerk

Compare results to CrossFit Open 21.4 results.

B.
Five sets of:
3 Front Squats @ 75%
Rest 90 seconds between sets

C.
35-49:
For time:
75/60 Calorie Row
50 Overhead Squats (105/75lbs)

50-54:
For time:
75/60 Calorie Row
50 Overhead Squats (95/65lbs)

55-59:
For time:
75/60 Calorie Row
50 Overhead Squats (75/55lbs)

60+:
For time:
75/60 Calorie Row
50 Overhead Squats (55/45lbs)

*Partition the reps and movements however you would like. Make sure to note what you did in the comments section on SugarWOD!

D.
Three sets of:
10 Dumbbell Staggered Stance Romanian Deadlifts (right leg forward)
10 Dumbbell Staggered Stance Romanian Deadlifts (left leg forward)
Rest as needed” Spend 5 minutes bringing your breathing back down to normal on a BikeErg. Then spend 3-4 minutes easing into your favorite stretch while controlling your inhale / exhale.

General Training Notes
Lifting Complex: Please refer back to 21.4 if you particpated in the Open to see what lift you hit! This is an unbroken complex but, if at any point you don’t feel safe going from the clean to the hang clean then drop the barbell. You’ll roll into you 5 x 3 front squats with a continued focus on speed out of the bottom position. If you cannot stand up fast enough to potentially turn this into a thruster then the weight is too heavy.

Conditioning: Have it your way today! Are you better off going shorter faster sprints with more transitions, or are you better off splitting this one into bigger sets and transitioning less from movement to movement? Let us know what you decide to go with as each athlete will be quite different from the next. If you’re wondering how we would break this one up, we would likely hit 15 Overhead Squats, 15-20 Cal Row, 15 Overhead Squats, 15-20 Cal Row, 10 Overhead Squats, 15-20 Cal Row, 10 Overhead Squats, Finish the row! Another good training idea is to try and knock out a giant chunk of overhead squats and see what happens! Either way make sure you note whether you liked your strategy or not!