March 16, 2024 – Masters Program

Mobility, Activation & Warm-Up
Band Assisted Hamstring Pulse x 60 seconds per side

Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side

Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps

A.
Every 75 seconds, for 10 minutes (8 sets of):
3 Deadlifts @ 70-75%

B.
Three sets of:
Bench Press x 5-7 reps @ 70+%
Rest 90-120 seconds between sets

C.
For time:
5 Wall Walks
15 V-Ups
15 Russian Kettlebell Swings
5 Wall Walks
20 V-Ups
20 Russian Kettlebell Swings
5 Wall Walks
25 V-Ups
25 Russian Kettlebell Swings
5 Wall Walks
30 V-Ups
30 Russian Kettlebell Swings

35-54: 70/53 kbs
55+: 53/35 kbs

Time cap: 12 minutes

D.
Three sets of:
10 Dumbbell Z Press
Rest 30 seconds
5 Wall Slides
Rest 30 seconds

Optional Cooldown
12 Minute Bike, Jog or Walk and every 3 minutes complete 15 Reverse Snow Angels

General Training Notes
You’ll be starting off with some moderate weight deadlift volume. If your hands are feeling a bit tender from yesterday then you can do barbell good mornings instead (same rep scheme). You’ll then get some touches on your bench press. Take 3-4 sets to build to your 70% and then start your working sets. If you hit 7 reps then go up in weight on your next set.

The conditioning piece is designed to get you moving without needing to overly think about the workout. There will be some shoulder fatigue, into core fatigue and then into posterior chain fatigue but nothing that will put you out of commission for Sunday. You should be able to recover quickly from this workout and, if you hit the time cap, stop. 🙂 You’ll finish with some z-pressing and wall slides; both are meant to improve posture and full shoulder rotation.

Then enjoy your weekend knowing you are done with the 2024 CrossFit Open!