January 31, 2024 – Masters Program

Mobility, Activation & Warm-Up
Take 5 minutes and work on your shoulders with a lacrosse ball or foam roller

and then …

Two sets of:
100 Foot Sandbag or Wallball Bearhug Carry
10 Unweighted Reverse Lunges
10 Medball Slams
5 Medball Squats

Followed by…

Two sets of:
100′ Farmers Carry
10 Kettlebell Deadlifts (weight is up to the athlete)
Rest 30-45 seconds between sets

A.
Three sets of:
Push Press in Split x 2 reps
Rest as needed

and then …

Every 2 minutes, for 16 minutes (8 sets of):
4 Power or Split Jerks @ 70%

Please use blocks!

B.
Three sets of:
Dumbbell Farmers Carry Walking Lunges x 20 reps
Rest 2 minutes

35-54: 55/40 lbs
55+: 40/25 lbs

C.
“Roped In Diane”
35-54:
21 Deadlifts (225/155 lbs)
1 Rope Climb to 15′ target
21 Handstand Push-Ups
1 Rope Climb
15 Deadlifts
1 Rope Climb
15 Handstand Push-Ups
1 Rope Climb
9 Deadlifts
1 Rope Climb
9 Handstand Push-Ups
1 Rope Climb

55+:
21 Deadlifts (185/135 lbs)
1 Rope Climb (60+: 12′ target)
21 Handstand Push-Ups to 2″ riser
1 Rope Climb
15 Deadlifts
1 Rope Climb
15 Handstand Push-Ups
1 Rope Climb
9 Deadlifts
1 Rope Climb
9 Handstand Push-Ups
1 Rope Climb

*f you do not have access to a rope then perform 5 strict pull-ups in place of the rope climb .

If you do not have rope climbs then please choose from one of these rope climb options from the floor: https://youtu.be/tTxt6QWMas8

55+ Note: You do not need a 2″ riser if you have been doing these without. We only put this in for consistency in testing Diane. In the past we’ve always done Diane with a 2″ riser.

D.
Four rounds of:
100 Foot Suitcase Carry (each arm)
15 Skull Crushers (Dumbbell or EZ Bar)

Cooldown
5-10 minutes of Reverse Sled Drag @ light weight

General Training Notes
Vertical Pressing Focus: I love seeing everyone’s post about improved jerk footwork and feeling more confident with this lift! You can absolutely use blocks for your jerk sets if you have them. The intent is for athletes to reinforce strong mechanics, get reps in at lighter weights to have the opportunity to make adjustments if things feel off and to build consistency with technique.
Single Leg Focus: Go heavy on these but don’t allow your knee to crash into the floor. I want to see some control on the descent and, ideally, keeping the knee tracking over the ankle.
Roped in Diane: We’ve got a CrossFit favorite ramped up with some rope climbs! The rope climbs add an extra element since you are doing back to back pulls (deadlift into a rope climb). My advice for this workout is to move with precision. With the added rope climbs most will benefit from breaking the deadlifts just to give your grip a quick rest. That could be 11/10 or 8/7/6 but, whatever rep scheme you decide the break should look like this: drop from the top, immediately follow the bar back down and lift. The weight isn’t super heavy so you want to get braced but your set up doesn’t need to be a 1-rep max set up. Have chalk on a box nearby IF you need to chalk up but then a big jump onto the rope. Try to use as much legs as possible by bringing the knees up to your elbows (like a knees to elbows) and then fully extending on the rope. This requires a strong foot clamp. Please review this video if you are struggling with a solid foot clamp.
Same concept is applied to your handstand push-ups. It has been a few weeks of us adding in kipping handstand push-ups to training so you should be feeling better with the technique. If you are strong with these then start with a small kip and gradually work into a big kip as the lock out starts to feel sticky. If you aren’t as strong with these then start with a big kip and immediately come off the wall if you start to grind out a rep. Make sure you are setting up with a strong tripod position and finish the rep by driving your chin to your chest. Have fun with this one!