We are in full swing for the CrossFit Open. Our programming is shifting to get everyone ready for those 5 weeks of workouts starting on Feb. 25th! Haven’t signed up yet? Do so below. Not really sure? Well there’s a scaled division so now there is no excuse!
Also, check out who made Athlete Of The Month for February by clicking >HERE<.
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Monday 2/8
A) E2MOM x 16 min (8 sets)
– 1 push jerk + 2 split jerk
*Build per set. Pause 1 sec in the catch of each jerk. Heavier than 2/4.
B) 10 min AMRAP @ open pace
– 12 KB swings (heavy)
– 9 push press (95/65)
– 6 tall box jumps – SD (30/24, 24/20”)
C) 3 rounds not for time:
– 10 supine hamstring medball curls @ 20X1
– 15-20 reverse snow angels
Tuesday 2/9
A) EMOM x 5 min:
Front Squat
– Set 1: 2 reps @ 65%
– Set 2: 2 reps @ 70%
– Set 3: 2 reps @ 75%
– Set 4: 1 rep @ 80%
– Set 5: 1 rep @ 85%
R60S, and then…
E2MOM x 10 min (5 sets):
– Front Squat x 1 rep @ 90%
B) For time:
– 15 hang squat cleans (155/105, 135/95, 115/75, 95/65, 75/45)
– 100 double unders (sub 3x singles)
– 12 hang squat cleans
– 75 double unders
– 9 hang squat cleans
– 50 double unders
– 6 hang squat cleans
– 25 double unders
Wednesday 2/10
A) For times (against a running clock):
– Row 500/400 Meters
– 10 Power snatches (135/95, 115/75, 95/65, 75/45)
– 20 Toes to bar
When the clock reaches 8:00, complete the following…
– Row 500/400 Meters
– 15 CTB pull-ups
– 20 Shoulder to overhead (135/95, 115/75, 95/65, 75/45)
When the clock reaches 16:00, complete the following…
– Row 500/400 Meters
– 20 Box jump overs (24/20”)
– 20 Ring dips
When the clock reaches 24:00, complete the following…
– Row 500/400 Meters
– 25 Deadlifts (135/95, 115/75, 95/65, 75/45)
– 20 Burpees over the barbell
B) 3 rounds not for time:
– 1 lap single arm “bottoms up” KB waiter’s walk (down R/back L)
– 6-8 candlestick slow lowers (3-5 sec descent)
Thursday 2/11
A) Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 1-3 minutes between sets. Be smart about the last set and use a spot. If it gets starts to get ugly or if you are unsure that you can complete another rep then cut the set. Have a coach spot you if you are unsure about your ability to bail if needed.
B) Every 5 min x 20-25 min (4-5 sets)
3 min AMRAP:
– 400 m run quickly
– Max reps of No Squat Man Makers in remaining time (35-55/15-30)
R2M
No Squat Man maker = row R + push-up + row L + power clean + push press
Friday 2/12
A) EMOM x 15min
1: power clean + push jerk cluster 1.1.1.1
2: weighted or banded supinated weighted pull
3: 20-40 DUs or 45 se
B) 3 rounds not for time:
– Zercher carry down and back AHAP
– AMRAP perfect push-ups @ 1111
– Earthquake bar hold x 30-60 sec
Saturday 2/13
Special V-day partners WOD