Fitness & Performance
3-3.5 sets:
5 min clock
– 1000/800m row or 2000/1600
– AMRAP burpee + box step ups in remaining time
R2.5M
5 min AMRAP
– 6 alt DB hang power snatch
– 6 air squats
– 6 push-ups
– 3 lemon squeezes
R2.5M
Author: Ryan Savard
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) E2M x 8-12 sets
Odd sets: 12/9 cal row + 12 RKB swings
Even sets: 12/9 cal row + 6-9 toes to bar
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause power clean (pause 2 counts at hang position)
Sets 5-8: 1 power clean
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 15 RKB swings (53/35)
Even sets: 15/12 cal row + 6-9 toes to bar
Fitness
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets –
– 10 bird dog rows R
After even sets:
– 10 bird dog rows L
*Build to a heavier set of 5
B) E90S x 10-15 sets:
– 20 single unders
– 2 DB up/down devil cleans
– 4 DB push press
– 6 reverse lunges
Performance
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a heavier set of 5
B) E90S x 10-15 sets:
– 20 double unders
– 2 DB devil cleans
– 4 DB push press
– 6 DB reverse lunges (35/20s)
Programming: Mar. 3-9
Monday 3/3
Fitness
A) E3M x 6 sets:
– 4 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) 3 rounds for time:
– 600-400-200m run
– 30-20-10 wallballs in UB sets of 10
– 15-10-5 strict pull-ups in UB sets of 5
*Scale run to 400-300-200m if needed
Performance
A) E3M x 6 sets:
– 4 back squats @ 1-2 RIR
*Should be around 80-80+%. Heavier than last week.
B) 3 rounds for time:
– 600-400-200m run
– 40-30-20 wallballs (20/14)
– 20-15-10 pull-ups
*RX+ perform CTB pull-ups
Tuesday 3/4
Fitness
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets –
– 10 bird dog rows R
After even sets:
– 10 bird dog rows L
*Build to a heavier set of 5
B) E90S x 10-15 sets:
– 20 single unders
– 2 DB up/down devil cleans
– 4 DB push press
– 6 reverse lunges
Performance
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a heavier set of 5
B) E90S x 10-15 sets:
– 20 double unders
– 2 DB devil cleans
– 4 DB push press
– 6 DB reverse lunges (35/20s)
Wednesday 3/5
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) E2M x 8-12 sets
Odd sets: 12/9 cal row + 12 RKB swings
Even sets: 12/9 cal row + 6-9 toes to bar
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause power clean (pause 2 counts at hang position)
Sets 5-8: 1 power clean
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 15 RKB swings (53/35)
Even sets: 15/12 cal row + 6-9 toes to bar
Thursday 3/6
Conditioning – 5:2.5 min
Fitness & Performance
3-3.5 sets:
5 min clock
– 1000/800m row or 2000/1600
– AMRAP burpee + box step ups in remaining time
R2.5M
5 min AMRAP
– 6 alt DB hang power snatch
– 6 air squats
– 6 push-ups
– 3 lemon squeezes
R2.5M
Friday 3/7
CrossFit Open Workout 25.2
(TBA on Thursday)
Saturday 3/8
Fitness
TBA
Performance
TBA
Sunday 3/9
10-12pm Open Gym
Fitness
A) E3M x 6 sets:
– 4 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) 3 rounds for time:
– 600-400-200m run
– 30-20-10 wallballs in UB sets of 10
– 15-10-5 strict pull-ups in UB sets of 5
*Scale run to 400-300-200m if needed
Performance
A) E3M x 6 sets:
– 4 back squats @ 1-2 RIR
*Should be around 80-80+%. Heavier than last week.
B) 3 rounds for time:
– 600-400-200m run
– 40-30-20 wallballs (20/14)
– 20-15-10 pull-ups
*RX+ perform CTB pull-ups
A) CrossFit Open Workout 25.1
As many rounds and reps as possible in 15 minutes of:
– 3 lateral burpees over the dumbbell
– 3 dumbbell hang clean-to-overheads
– 30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
25.1: WORKOUT VARIATIONS
Rx’d: (Ages 16-54) ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Masters 55+: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Scaled: (Ages 16-54) ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15: ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+: ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell
B) 3 sets:
– 30 sec flutter kicks
– 20-30 sec side plank per side
– 10 V-ups
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
Programming: Feb. 24 – Mar. 2
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