Last week of the 2025 Open! Come support our athletes at the final Friday Night Lights this Friday at 5:45pm.
Monday 3/10
Fitness & Performance
A) E4M x 4 sets:
– 8/side front foot elevated split squats
– 8-12 seated DB press
– 8-12/side bent over KB/DB rows
Fitness
B) E2M x 8-12 sets:
– 9-12 wallballs (20/14)
– 6 hanging knee raises / lemon squeezes
– 6 alternating box step-ups
– 6 box dips
Performance
B) E2M x 8-12 sets:
– 12 wallballs (20/14)
– 6 toes to bar
– 6 box jump overs (24/20”)
– 6 ring dips
Tuesday 3/11
Fitness
A) E3M x 6 sets:
– 4 BB bench press
– 3 negative pull-up
*Sub BB bench with DBs at 53X1 tempo
B) E2M x 8-12 sets
Odd: 12/9 cal row + 9-12 double KB deadlifts
Even: 12/9 cal row + 9-12 push-ups (elevate to scale)
Performance
A) E3M x 6 sets:
– 4 bench press @ 1-2 RIR
After odd sets…
– 3-5 strict pull-ups (weighted if able)
After even sets…
– 10/side shoulder external rotations
*Should be around 70-80+% and heavier than last week
B) E2M x 8-12 sets
Odd: 15/12 cal row + 12 double KB deadlifts (53/35s)
Even: 15/12 cal row + 15/12 push-ups
Wednesday 3/12
5 min clock
– 800m run
– AMRAP burpee + pull-ups in remaining time
R2.5M
5 min clock
– 9 RKB swings (53/35)
– 6 goblet squats (DB or KB)
– 6/side DB SA push press (35/20)
– 18 double unders
R2.5M
Thursday 3/13
Fitness
A) E3M x 6 sets:
– 3 back squats (sub box squat)
After odd sets…
– 10/side half kneeling banded lat pull-down + side bend
After even sets…
– 10-15 DB floor press w/ pause
B) E5M x 3-5 sets:
– 400m row or 800m bike
– 12 plate ground to overhead
– 12 plate hold or prisoner walking lunges
Performance
A) E3M x 6 sets:
– 3 back squats @ 1-2 RIR
*Should be around 80-85+%. Heavier than last week.
B) E5M x 3-5 sets:
– 500m row or 1000m bike
– 12 plate ground to overhead (45/25)
– 12 plate overhead walking lunges
Friday 3/14
CrossFit Open Workout 25.3
(TBA on Thursday)
Saturday 3/15
Fitness
TBA
Performance
TBA
Sunday 3/16
10-12pm Open Gym