Monday 2/24
Fitness
A) E2M x 8 sets:
Odd sets
– 8-12 incline DB presses
– 8-12 incline DB rows
Even sets
– 16 single KB front rack reverse lunges
*Switch arms at 8 reps
B) “Little Chief”
5 rounds:
3 minute AMRAP
– 4 push-ups
– 6 RKB swings
– 8 air squats
R60S between rounds
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power clean + 1 power clean
Sets 5-8: 1 power clean
B) “The Chief”
5 rounds:
3 minute AMRAP
– 3 power cleans (135/95)
– 6 push-ups
– 9 air squats
R60S between rounds
Tuesday 2/25
Fitness & Performance
A) E4M x 4 sets:
– 8/side front foot elevated split squats
– 8-12 tall seated DB press
– 8-12/side bent over KB/DB rows
Fitness
B) E2M x 8-12 sets:
– 12/9 cal row
– 4 burpees
Performance
B) E2M x 8-12 sets:
– 15/12 cal row
– 5 burpee pull-ups
Wednesday 2/26
Fitness & Performance
3-4 sets total (6-8 sets each)
Station 1
4 min clock:
– 500/400m row
– in remaining time AMRAP…
- 3 box jump overs @ 24/20” (sub 4 step ups)
- 6 RKB swings (53/35)
- 6 ring rows
R2M
Station 1
4 min clock:
– 400m run or 1000/800m bike
– in remaining time AMRAP…
- 3 toes to bar
- 6 prisoner reverse lunges
- 6 bench/box dips
R2M
Thursday 2/27
Fitness
A) E3M x 5 sets:
– 5 BB bench press
– 3 negative pull-up
*Sub BB bench with DBs at 53X1 tempo
3 rounds for time:
– 400m run
– 16-12-8 SA DB hang power clean + push press
– 32-24-16 single unders
Performance
A) E3M x 5 sets:
– 5 bench press @ 1-2 RIR
– 3-5 strict pull-ups (weighted if able)
*Should be around 70-80+% and heavier than last week
B) 3 rounds for time:
– 400m run
– 20-16-12 SA DB hang power clean + push press (50/35)
– 40-32-24 double unders
Friday 2/28
CrossFit Open Workout 25.1
(TBA on Thursday)
Saturday 3/1
Fitness
TBA
Performance
TBA
Sunday 3/2
10-12pm Open Gym