Programming Overview: Mar. 5-11

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Congrats to Hannah J. for ending the Whole Life Challenge with a PERFECT SCORE of 100% compliance! 6 weeks of not slipping up once! Sleep, hydration, mobility, nutrition, added weekly lifestyle habits… she did is all. Great work and commitment Hannah!


Join us again this Friday to watch out athletes take on CrossFit Open workout 18.3 at Friday Night Lights: Round 3. We’ve had some awesome attendance and help from our members and would love to continue the momentum going into this Friday!


Monday 3/5

A) Every 90 sec x 5 sets:

– 5 TnG push press

*build per set to a tough set of 5

 

B) Every 6 minutes x 3-4 sets @ 90%

– 400m run

– 20/15 push-ups

– 15 box jump overs (24/20”)

*Elevate/scale push-ups so that first set is UB with perfect technique.

 

C) 3 sets for quality:

– 10 dislocates

– 20 banded pull-aparts

 

Tuesday 3/6

A) Every 4 minutes x 4 sets:

– 12 alternating BB front rack reverse lunges (build each set)

– pull-ups (working on efficiency or strength building)

  • L3: 6-10 chest to bar pull-ups
  • L2: 6-10 kipping
  • L1: 6-10 banded chest to bar

– double unders

  • L3: 50  double unders (try and go UB and relaxed)
  • L2: accumulate 30 double unders
  • L1: 10-15 x single-single-double

 

B) For time:

– 1000/800m row

– 50 DB snatches (50/35)

– 30 toes to bar

 

Wednesday 3/7

A) Every 90 sec x 4 sets each:

Station 1: 5-4-3-3-2 x bench press @ 20X1

Station 2: 5-4-3-3-2 x deadlifts @ 20X1

*Set of 2 should be around 90%.

 

B) Every 90 sec x 4 sets each:

Station 1: seated banded leg curls x 20 reps

Station 2: BB abdominal roll-outs x 8-10 reps @ 3010

Station 3: supinated grip bent over Barbell Row x 6-8 reps @ 2111

 

C) Accumulate 3 min ring or floor FLR

 

Thursday 3/8

A) Every 90 sec x 10 sets

Sets 1-3: 3 x high hang snatch @ 50-60%

Sets 4-6: 2 x hang snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) EMOM x 5 sets

– 4-6 TnG power snatches @ 75/55

*This should be light with and emphasis on cycling quickly.

 

C) EMOM x 4-6 sets:

1: 12/9 cal row

2: 8 double KB hang clean + shoulder to overhead (53/35)

3: 10 burpees to target

*RX+ up to 15/12 cal row, 10 reps on KBs, and 12 burpees to target.

 

Friday 3/9

Open Workout 18.3

 

Saturday 3/10

8am Masters

9am CrossFit

10am Free Intro / Open Gym

 

Sunday 3/11

8am Endurance

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