I am out of town this week but still available via email should anyone need anything!
3 weeks down and 2 to go! Let’s keep keep rolling into week 4 of the CrossFit Open.
This Week’s Schedule
- Wednesday 7:00pm: Mobility
- Friday 6:30pm: Friday Night Lights – Round 4
- Saturday 10:ooam: Open workout 16.4 make-up
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Monday 3/14
A) Every 90 sec x 15 minutes (10 sets):
– hang squat clean (mid-thigh) + low hang squat clean (below the knee)
*Below the knee should be 2″ below the knee with plates off the ground.
*Build to something heavy.
B) EMOM x 15-18 min (5-6 sets)
1: 12/9 cal row (45 sec max)
2: 6 TnG power cleans (moderately tough weight – can build)
3: 5-10 Handstand push-ups
*Scale HSPUs with either a box or band or L-seated DB press. Keep a tight midline with hips stacked over your shoulders (or under for DB presses) and work full range of motion (top of head on floor to full extension of elbows).
Tuesday 3/15
CrossFit
A) Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
B) 8 min AMRAP @ Open pace:
– 2 thruster (115/75, 95/65, 75/45)
– 2 chest to bar pull-ups
– 4 thrusters
– 4 chest to bar pull-ups
– 6 thrusters
– 6 chest to bar pull-ups
… keep stacking on 2 more reps each round.
C) 3 sets:
– bent over DB row x 10-15 reps/side (heavy)
– R60S between sets
Masters
A) EMOM x 12 min (4 sets)
1: 10 goblet squats AHAP
2: 15 Russian swings AHAP
3: 30 flutter kicks (tight and controlled, hands at sides)
B) EMOM x 15-18 min (5-6 sets)
1: 10/7 cal row (max 45 sec)
2: 6 NPU burpee + bag to shoulder (3/side)
3: 10-14 prisoner lunges
Wednesday 3/16
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 2111 (heavier than 2/18)
2: 10-12 Bent over DB rear delt flys @ 20X0
3: 6-8 Tough Romanian deadlifts @2111
B) Every 5 min x 20 minute (4 sets)…
3 min AMRAP:
– 400 m run
– Max power snatch in remaining time @ (135/95, 115/75, 95/65, 75/45)
R2M
*Focus on resetting for each power snatch if unable to go TnG. Be nice to the 10 & 15lb plates by not dropping them from above the waist!
Thursday 3/17
CrossFit
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
– Row 1000/800m
– Run 400m
– 15 Box jump overs (24/20”)
– 30 Russian twists (20/14)
*Use this as a “flush” to prime your body for tomorrow’s 16.4 workout.
Masters
A) EMOM x 12 min (4 sets)
1: 8-10 DB bench press
2: 8-10 bent over BB row
3: 8-10 supine hamstring curls w/ medball
*Heels are just off the opposite side of the medball.
B) 3 rounds not for time:
– Heavy sled drag down and back (heavy but consistent)
– Heavy farmer’s carry down and back
– 12 dual DB bicep curls (12 per arm)
– 20 hollow rocks
Friday 3/18
A) Open workout 16.4 Prep
B) Open workout 16.4
**Join us for Friday Night Lights – Round 4 and watch our competing athletes take on this workout starting at 6:30pm!**
Saturday 3/19
8am Masters
A) EMOM x 10 min
E: 8-10 DB thrusters
O: 20 Russian twist
B) EMOM x 10 min
E: 10-15 RKB swings
O: 30 sec jump rope singles or jumping jacks
C) EMOM x 10 min
E: 6 burpees
O: 200/150 m row
9am CrossFit
With a partner complete 5 rounds each:
– 500/400m row
– 20 thrusters (45/35)
– 10 pull-ups
*One person rest while the other works.
10am 16.4 Make-Up
Sign up for a spot via the Eventbrite link sent out on Friday so we know you’re coming!
11am Intro To CrossFit
Tell a friend to join in and see what we are all about!
