Monday 2/27
A) E3M x 6 sets
– 3-5 BB front squats
After odd sets:
– 8-12 floor lying plate pull-overs
After even sets:
– 12-16 banded tricep overhead extensions
*build heavier than last week
B) E3M x 4-7 sets:
– 12/9 cal row
– 4-8 dbl DB/KB hang squat cleans (35/25s)
– 4 burpees
Scale w/ 10/7 cal row
Performance
A) E3M x 6 sets:
– 3-3-2-2-1-1 front squats
*build heavier than last week
B) E3M x 4-7 sets:
– 12/9 cal row
– 8 dbl DB/KB hang squat cleans (35/25s)
– 4 burpees w/ extra push-up over rower
RX+: 15/12 cal row
Tuesday 2/28
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB Romanian deadlifts@ 3011 tempo
– 8-12/side half kneeling landmine presses
– 10-20 sec ring row hold
Fitness
B) E5M x 3-5 rounds
– 400m run
– 15 RKB swings
– 10 box step-ups
Scale w/ 300m run
Performance
B) E5M x 3-5 rounds
– 400m run
– 20 RKB swings (53/35)
– 10 box jump overs (24/20”)
RX+: 70/44 KB
Wednesday 3/1
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12 heel elevated KB front (2) or goblet (1) squat
*Slow on way down, pause at bottom
Even:
– 8-12/side SA DB bench press
– 4-8 wide grip pull-ups (weighted, BW or scaled)
B) EMOM x 10-20 sets:
– 3 dbl DB power cleans
– 5 push-ups
– 7 air squats
Scale w/ hand elevated push-ups
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power clean + 1 power clean
Sets 5-8: 1 power clean
*Goal is to keep footwork in check.
B) EMOM x 10-20 sets:
– 3 touch and go power cleans (135/95, 115/75, 95/65)
– 5 push-ups
– 7 air squats
RX+: 5 HSPUs
Thursday 3/2
Fitness
Conditioning
Performance
Complete in order or 1-2-3-2-1…
1) 6 min AMRAP:
– 400m run then in remaining time…
- 3 DB devil press (35/25s)
- 6 pull-ups
R3M
2) 6 min AMRAP:
– 500/400m row then in remaining time…
- 6 KB walking/reverse lunges (35/26s)
- 6 ring rows
R3M
3) 6 min AMRAP:
– 24 double unders
– 12 wallballs (20/14)
– 6 lemon squeezes
R3M
Friday 3/3
Fitness & Performance
A) E4M x 4 sets:
– 8 BB box squats
– 8-12/side SA straight arm banded lat pull-downs
– 8-12 dips (weighted, BW, scaled)
B) Strength Option
3-4 sets for quality:
– 8-12 KB/DB goblet banded Spanish squat (black)
– 8-12 DB Zottman curls
– 8-12 slide hamstring curls (slow out, fast in)
– 8-12/side banded tricep kick backs (red, low on post)
*Scale Spanish squats w/ no weight
OR
Conditioning Option
For time:
– 1000m row
– 50 abmat sit-ups
– 750m row
– 40 walking lunges
– 500m row
– 30 plate ground to overhead (45/35, 35/25, 25/15)
– 250m row
– 20 burpees
Sub 2000-1500-1000-500m bike or 800-600-400-200m run
Saturday 3/4
Fitness & Performance
CrossFit Open Workout 23.3
Sunday 3/5
Open Gym 10-12pm