Monday, March 18th - Saturday, March 23rd

We have one more week left of the Open. If you haven’t been participating, it is not too late to come in and give it a shot.

If you have a friend/loved one/coworker that wants to try CrossFit, please reach out to me as we are doing bring your friend day on Thursday.

Monday

A. Back Squat 5 reps x 3-4 sets @21x1; rest 2 b/w sets

*tempo/positional priority

+

OTM x 4

1: X Thruster @ W

2: Y Pull Ups/Ring Row/CTB

3: 100m run/ski

4: Rest

 

*you choose W, X, Y

+

C. 8-10 Archer Pulls – 2-3s pause at the top  

 

Tuesday

A1. 8-10/side Barbell Reverse Lunge; rest 60s between sides

A2. 8-10/side Half-Kneeling DB Bicep Curl to Press; pausing at the top of movement; focus on controlling movement

x 4 working sets

+

For time:

6 rounds

250m row or 10/7 cal AB

10 DB Hang Power Snatch

 

[cap 12]

 

Wednesday          

AMRAP 5 x 2; rest 3

3:00 AB @85% effort, directly into AMRAP in remaining time:

 

6 DB Power Clean

6 Box Jumps

 

Rest 3

 

AMRAP 5 x 2; rest 3

3:00 row @85% effort, directly into AMRAP in remaining time:

 

6 DB Alternating Thruster (two-DB, but alternating arms)

6 Lateral Burpee over Rower

(<=40/25)

+

B1. 8-10/side side plank rotations

B2. COS A-T-Y: 3s hold in each position x 2

x as needed          

 

Thursday

 

Working at your own pace:

 

A. Strict Press 5 x 5 @31x1; rest 2

*tempo priority

+

B1. SA DB Row @21x1, tempo not weight priority; rest 60s

B2. 8-10 Ring Rows @ challenging angle

x 3 working sets

+

C. On the Assault Bike: try to distribute high effort/output throughout as best as possible:

 

30s work/30s rest

x 6

60s for max cals

x 1

              

Friday

A. Clean Grip Romanian Deadlift 6-8 reps @21x1

x 4-5 sets

*Keep weights light and tempo/positional focus.

+

3:00 AB/row

30 Air Squats

2:00 AB/row

20 1-DB Box Step Up

1:00 AB/row

10 Burpee to 6” target

:30 AB/row

 

*start with 85% effort, work on increasing aerobic pace.

[cap 13] 

 

Saturday

Every 1:40 x 8 @ *sustain* pace throughout – find flow

 

1: 30s DU/SU + 10-30s Supinated Chin Over Bar Hold w/ controlled negative;

2: 40s AB + 8-10 Crossbody DB Hang Clean and Jerk

3: 40s row + 25ft Walking Lunge (bodyweight)

Monday, March 11th - Saturday, March 16th

BodySpec will be out doing Dexascans on April 8th. Please schedule through their website if you are interested in tracking your body composition goals.

Friendly reminder that Yoga has been moved to Thursday nights at 7:30 pm. Be sure to come in and get bendy.

Monday

 

Working at your own pace for quality:


A.

In 15 minutes or less, build to a tough set of 3-5 Clean Grip Deadlifts @32x1, and then move on; 

*tempo/positional priority

+

B1. 8-10 SA Supinated DB Row* @21x1; rest 60s

B2. 8-10 Ring Rows @ challenging angle; rest 1-2

x 3 sets

*tempo/form priority - time under tension focus.

+

C. On the Assault Bike: try to distribute high effort/output throughout as best as possible:

 

15s work/45s rest;

x2

30s work/30s rest;

x2

45s work/15s rest;

x2

60s for max cals

x1

 

[total 7 mins]       

 

Tuesday

 

Last 3M of each segment is AMRAP 3

 

OT3M x 3

6 Toes to Bar or 1-4 RMU/BMU  

8 DB Hang Clean and Jerk  

100m run


Rest 3

 

OT3M x 3

6 Push Ups  

8 DB Goblet Squat  

10/7 AB Cals


Rest 3

 

OT3M x 3

6 Pull Ups/6 CTB

8 DB Snatches

10 Wall Balls  

 

(<=50/35)

+

8-10 COS External Rotation

x 2-3/as needed

              

Wednesday

 

A. Back Squat 3-5 reps x 5 sets @21x1; rest 2 b/w sets

*tempo/positional priority

+

B.

OTM x 8

1: X Thrusters @ W

2: Y Bar Facing Burpee

 

*YOU choose W/X/Y by feel;

 **W/X/Y does not need to be the same for every minute. Change as desired/needed, e.g., can build weight over OTM and decrease reps. 

 

Thursday

 

A. OTM x 10

High Hang Power Snatch + Hang Power Snatch (1+2)

*1st minute start with empty barbell. Practice focus; not required to build every minute.

B. 5 minutes of self-directed practice: Sets of 3-6 TnG Power Snatches @<=75/55

+

AMRAP 9

20/35 DU/SU

Max (-1/-2) Toes to Bar/Knees to Elbow/Knee Raises*

5 Shuttle Runs

Max (-1/-2) Pull Ups/Chest to Bar*

 

*keep sets small and manageable; don’t grind/hang, try to find flow, esp. for 19.4 athletes.   

+           

C1. 30s Reverse Plank;

C2. 30s Alternating Archer Pulls – hold position w/ slow eccentric

x 2-3/as needed

 

Friday

 

A. Strict Press + Push Press (1 + Max (-1) Reps)

x 3-4 working sets

+

B.

3:00 Row/AB

75ft SA Heavy Farmer Carry

75ft SA Heavy Farmer Carry (alternate arm)

2:00 Row/AB

50ft SA Heavy Farmer Carry

50ft SA Heavy Farmer Carry (alternate arm)

1:00 Row/AB

25ft SA Heavy Farmer Carry

25ft SA Heavy Farmer Carry (alternate arm)

30s Row/AB

 

[cap 13]

 

*Start with 80-85% effort pace, building over the workout, so that you can finish with a hard sprint at the end;

**Try to push weight for farmer’s carry – HEAVY DB or KB

+

COS A-T-Y as needed

 

**19.4 athletes subject to change     

 

Saturday

 

For quality; aim is to keep moving slowly throughout, NOT for time.

If possible, pair up with a friend and share racks/barbells/alternate between AB and running together:

 

10 Back Squat/Front Squat/Deadlift

10 Strict Pull Ups/challenging Ring Rows

22/15 cal AB or 350m run

 

8 BS/FS/DL

8 S.PU/Ring Row

350m run or 22/15 cal AB

 

6 BS/FS/DL

6 S. PU/Ring Row

22/15 cal AB or 350m run

 

4 BS/FS/DL

4 S.PU/Ring Row

350m run or 22/15 cal AB

 

2 BS/FS/DL

2 S. PU/Ring Row

22/15 cal AB or 350m run

 

(cap 40)

 

1) Pick 1 movement: Deadlift, Back Squat, or Front Squat; start with a moderate set of 10, then build incrementally across the workout if possible/desired;

2) Alternate AB and run/ski;

3) Use rack for BS/FS;

4) Reps for BS/FS/DL and pull ups do NOT need to be unbroken; focus on quality, don’t go until failure.

5) Optional: if you are feeling good and have time remaining within cap, build to a 1RM of your movement for the day.

Monday, March 4th - Saturday, March 9th

Please not that Yoga has been moved from Sunday to Thursday evening. Get fired up to get flexy every Thursday at 730 starting this week.

Here are more photos that Richelle took from 19.2

Monday

 

Working at your own pace, quality focus:

 

A. 8-10/side Barbell Reverse Lunges @mod load; rest 60-90s between sides;

x 3-4 working sets

+

B1. 8-10/side Half-Kneeling DB Bicep Curl to Arnold Press; rest 60s between sides; 

B2. 8-10 Ring Rows @21x1; find an angle that you can maintain tempo with quality; 

x 3-4 working sets

+

C. On the Assault Bike: 

10s work/50s rest;

20s work/40s rest;

30s work/30s rest;

40s work/20s rest;

50s work/10s rest;

60s for max cals

*try to distribute high effort/output throughout as best as possible:  

+

D. COS A-T-Y as needed


Tuesday

 

On a running clock:

 

00:00 – 04:00

AB or Row @ sustain pace

04:00 – 06:00

Rest 2

06:00 – 10:00

AMRAP 4

6 DB Hang Power Clean and Jerk

2 Burpees

6 DB Thruster

2 Burpees

10:00 – 12:00

Rest 2

12:00 – 16:00

Row or AB @ sustain pace [stay on same machine, try to match pace]

16:00 – 18:00

Rest 2

18:00 – 22:00

AMRAP 4

2, 4, 6, …

DB Hang Power Clean and Jerk

DB Thruster

Burpee

22:00 – 24:00

Rest 2

24:00 – 30:00

For Time

12 Devil’s Press

20/15 cal AB or 25/22 cal row

(cap 6)

 

(<=20/35)

+

B1. 2-4 PVC Pipe/training bar /empty barbell Overhead Squats @33x1 – positional and breathing focus; start with PVC pipe, barbell only if can exhibit tempo control;

B2. 30s Plank Push Ups

x 3/as needed      

 

Wednesday

 

A. OT2M x 7

3/2/1* Back Squat

 

*if feeling good/know you can PR, go for it; must know how to fail BS.

+

Move with sustained quality, not for reps:

 

SLAMRAP 9

20-30s FLR

20 SA KB Deadlift

10/6 cal AB  

Max (-1) Pull Ups without loss of rhythm

 

(rest 1 – quick transition)

 

SLAMRAP 9

20-30s Ring or Dip Bar Support Hold

20 SA DB Push Press

10 Box Jumps

Max (-1) Push Ups

 

(<=35/20)

 

Thursday

 

A. OTM x 10

High Hang Power Snatch + Hang Power Snatch (1+1)

*1st minute start with empty barbell. Practice focus; not required to build every minute.

B. 10 minutes of self-directed practice: Max (-1) TnG Power Snatches @<=75/55

+

OTM x 5

1: 25ft-50ft Broad Jump Burpees

2: 8-10 Russian KBS

+

8-10/side COS External Rotations x 2-3 sets/as needed

 

Friday

 

A. Front Squat 4 x 4 @21x1

*core/stability focus

+

Complete with good pacing; try to get faster on row/AB throughout

 

3:00 AB or row @80% effort;

21 KBS

2:00 AB or row @85% effort;

15 Burpees to 6" touch

1:00 AB or row @90%+;

9 Shuttle Runs (1 Shuttle Run = 25ft and back, so total 450ft of running)

30s AB or row @go

 

[cap 12]

 

**19.3 athletes subject to changes    

 

Saturday

 

With a Partner; Partner B does AMRAP work whilst Partner A completes the task; once Partner A completes task, switch roles.

 

AMRAP 8

A: 19 Wall Balls

B: AMRAP

5 Push Ups + 5 Ring Rows/Pull Ups

 

(rest 4)

 

AMRAP 8

A: 14/12 cal row

B: AMRAP

5 Box Jumps + 5/side SA DB Step Ups

 

(rest 4)

 

AMRAP 8

A: 10/7 cal AB

B: AMRAP

5 Burpees + 5/side SA DB Thruster