January 19, 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
Over/Under Barbell x 6 reps

A.
Three sets of:
3-Position Clean + Jerk @ 45-50% of 1-RM

followed by …

Six sets of:
Clean & Jerk @ 70-80% of 1-RM
Rest 2 minutes

B.
Five sets of:
3 Back Squats @ 70-75%
Rest 90 seconds between sets

*Focus is on standing up as fast as you possibly can.

C.
35-54:
Complete as many reps as possible:
*Prior to the 12 minute mark, complete:
Three rounds of:
20 Double Unders
3 Strict Handstand Push-Ups
5 Snatches (35-49: 105/75 lbs; 50-54: 95/65 lbs) OR 50% or 1-RM

Then, three rounds of:
20 Double Unders
3 Strict Handstand Push-Ups
4 Snatches (35-49: 115/85lbs; 50-54: 105/75 lbs) OR 60% of 1-RM

*Prior to the 16 minute mark, complete:
Three rounds of:
20 Double Unders
3 Strict Handstand Push-Ups
3 Snatches (35-49: 135/95lbs; 50-54: 115/85 lbs) OR 70% of 1-RM

*Prior to the 20 minute mark, complete:
Three rounds of:
20 Double Unders
3 Strict Handstand Push-Ups
2 Snatches (35-49: 155/105lbs; 50-54: 135/95 lbs) OR 80% of 1-RM

*Prior to the 24 minute mark, complete:
Three rounds of:
20 Double Unders
3 Strict Handstand Push-Ups
1 Snatch (35-49: 185/125lbs; 50-54: 155/105 lbs) OR 85-90%

55+:
Complete as many reps as possible:
*Prior to the 12 minute mark, complete:
Three rounds of:
15 Double Unders
3 Strict Handstand Push-Ups to 5″ riser (60+: 2 reps)
5 Snatches (55/35 lbs) OR 50% or 1-RM

Then, three rounds of:
15 Double Unders
3 Strict Handstand Push-Ups to 5″ riser (60+: 2 reps)
4 Snatches (65/45 lbs) OR 60% of 1-RM

*Prior to the 16 minute mark, complete:
Three rounds of:
15 Double Unders
3 Strict Handstand Push-Ups (60+: 2 reps)
3 Snatches (75/55 lbs) OR 70% of 1-RM

*Prior to the 20 minute mark, complete:
Three rounds of:
15 Double Unders
3 Strict Handstand Push-Ups to 5″ riser (60+: 2 reps)
2 Snatches (95/65 lbs) OR 80% of 1-RM

*Prior to the 24 minute mark, complete:
Three rounds of:
15 Double Unders
3 Strict Handstand Push-Ups to 5″ riser (60+: 2 reps)
1 Snatch (105/75 lbs) OR 85-90% of 1-RM

*Power or squat snatch is ok.
**If at any point you do not complete the required reps by the required minute mark, note your score at that point but then for training purposes continue working through until the 24 minute mark.

Scaling options for Strict Handstand Push-Ups:
Push-Ups x Double the reps

*Please reduce the reps of double-unders if you are worried about the volume.

D.
Accumulate 150 Weighted Russian Twists

Cooldown
Spend 10 minutes bringing your breathing back down to normal on a BikeErg

General Training Notes
Clean & Jerk Focus: You got to work on quality reps for your jerk on Wednesday so today you get to put it together with your clean. Keep the weight between 70-80% so you can focus on strong mechanics versus heavy loading.
Squat Focus: Speed and power out of the hole. First of all, make sure you are going low enough (hip crease below knee crease). Film yourself if you train by yourself so you can make sure you are getting good depth. Then focus on coming out of the hole as quickly as possible with as much power as possible.
Conditioning Focus: Such a fun workout! The faster you go the more rest you get! This is a spin off the CrossFit Open workout 17.3. You’ll start out with an initial working window then as the workout continues you’ll condense those working windows down a bit. Build yourself a bit of a cushion early on with the lighter to moderately light barbells. For this workout you should aim to go unbroken on the double unders. Then hit the handstand push-ups unbroken for as long as you can but come down immediately if there is a ‘grindy’ rep. Then it is quick singles on the barbell from the start. Remember the snatches for this can be power or squat. As the workout continues, if you fail to make a required amount of rounds before that specific working window then note your score as that specific point but keep working until the total 24 minute workout is over (you’ll just turn it into an AMRAP at that point). This is training so we want you pushing the pace to try and finish but if you can’t then we still want you to accumulate volume.
Multiple barbells may be used or another athlete can help assist you with loading the barbell.