Monday 3/11
Fitness
A) E2M x 8 sets
Even:
– 12-16 alternating Landmine cossack squats
Odd:
– 8-12/side SA standing DB presses
– 10-20 sec top of ring row hold
B) E5M x 3-5 sets:
– 16/12 cal row
– 6 DB hang squat cleans
– 12/9 cal row
– 5-10 dips
– 5 burpees (sub up/downs)
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean, 1 clean
Sets 5-8: 1 clean
*Receive in full squat if able
B) E5M x 3-5 sets:
– 20/16 cal row
– 5 touch and go squat cleans (115/75)
– 15/12 cal row
– 5-10 ring dips
– 5 burpees over the barbell
RX+ use 135/95
Tuesday 3/12
Fitness
E8M x 4-6 sets:
– 400m run (sub 300m)
– 10 DB push press
– 10 reverse lunges (2, 1 or no DBs)
– 10 hanging knee raise
– 10 ring rows
– 30 single unders
Performance
E8M x 4-6 sets:
– 400m run
– 12 shoulder to overhead (115/75)
– 12 BB reverse lunges
– 12 toes to bar
– 12 ring rows
– 36 double unders
*Switch up the order every set
Wednesday 3/13
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
Fitness
B) EMOM x 10-20 sets:
– 6 RKB swings
– 5 strict pull-ups
– 4 box step-ups
Performance
B) EMOM x 10-20 sets:
– 6 RKB swings (53/35)
– 5 pull-ups
– 4 box jump overs (24/20”)
RX+ complete with 8-6-4 rep scheme
Thursday 3/14
Fitness
A) E3M x 6 sets:
– 5 BB or double KB front squats
After odd –
– 16-24 alternating tall kneeling DB press
After even –
– 8-12 ring rows w/ pause
*KB front squats should use 32X1 tempo
B) E3M x 4-8 sets:
– 200m row
– 10 air squats
– 8 lemon squeezes
Performance
A) E3M x 6 sets:
– 5-5-3-3-2-1 front squats
*build to a heavy single
B) E3M x 4-8 sets:
– 250/200m row
– 15 air squats
– 10 lemon squeezes
Friday 3/15
Fitness & Performance
CrossFit Open Workout 24.3 (last one!)
Saturday 3/16
Fitness
TBA
Performance
TBA
Sunday 3/17
10-12pm Open Gym