The Open only has two more weeks left! What will we see this week? Deadlifts? Wallballs? Double unders?…
TIP: With daylight savings happening this past weekend and it staying lighter for longer in the evenings, make winding down for bedtime a priority! Turn off the TV and dim the lights in the hour before hopping into bed. You circadian rhythm might have taken a hit but it’s not hard to get back on track. Make sleep a priority!
Monday 3/13
A) EMOM x 5 sets – power clean
– 1 rep building from 60-80%
+
E2MOM x 3-5 sets
– 1 rep building from 80-95+%
B) For time:
– 50 cal row
– 40 wallballs (20/14)
– 30 power cleans (135/95)
– 20 wallballs
– 10 power cleans
C) For efficiency: 60 banded pull-aparts
*Keep shoulders back and down.
Tuesday 3/14
A) Every 2.5 minutes x 5 sets – back squat
Set 1: 10 @ 60%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: 6 @ 80%
B) Every 90 sec x 3-4 rounds each:
Station 1: 300/250m row
Station 2: 10-15 UB thrusters (95/65)
Station 3: 200m run
Station 4: 30-50 double unders
Wednesday 3/15
A) E3MOM x 5 sets – bench press
Set 1: 8 @ 60%
Set 2: 6 @ 65%
Set 3: 6 @ 70%
Set 4: 4 @ 75%
Set 5: 4 @ 80%
*After every set perform 8-10 supinated rings rows @ 2111
B) Every 6 minutes x 3-4 sets:
– 500m row
– 8 strict pull-ups
– 12 toes to bar
– 16 push-ups
Thursday 3/16
A) E3MOM x 15 min
– 4 heavy TGUP (2/side)
– 8 bent over BB rows @ 2011
– 12 DB alternating death march
B) 20 minutes constant movement (60-70% pace):
– 400m run
– 20 sec handstand hold
– single arm KB waiters walk with other in front rack position
– 20 air squats
– 20-50 double unders
– 20 sec side plank per side
*Focus should just to consistently move well. Don’t worry about rounds.
Friday 3/17
Open Workout 17.4
Saturday 3/18
8am Masters CF
9am CrossFit
10am 17.4 Make-Up
11am Intro to CrossFit
Sunday 3/19
8am Endurance