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) 4 rounds for time:
– 400m run
– 12-9-6-3 DB hang squat cleans
Performance
A) E2M x 8 sets
Sets 1-2: 1 high hang clean, 1 hang clean, 1 clean
Sets 3-4: 1 hang clean, 1 clean
Sets 5-8: 1 clean
*Receive in full squat if able
B) 4 rounds for time:
– 400m run
– 12-9-6-3 squat cleans (135/95, 115/75, 95/65)
Monday 2/26
Fitness
A) E3M x 5 sets:
– 5 BB or double KB front squats
– 8-12 incline DB press
– 8-12 incline KB row w/ pause
*KB front squats should use 32X1 tempo
B) E2M x 8-12 sets
– 8-12 wallballs
– 4 up/down DB devil presses
– 4-8 hanging knee raises
– 4 burpee + box step-up (sub up/downs)
Performance
A) E3M x 5 sets:
– 5 front squats
*heavier than the paused sets
B) E2M x 8-12 sets
– 12 wallballs 20/14
– 4 DB devil presses (35/20s)
– 8 toes to bar
– 4 burpee box jump overs (24/20”)
RX+ complete with 15-5-10-5 rep scheme
Tuesday 2/27
Fitness
A) E2M x 10 sets:
9-7-5-5-3-3-3-2-2-2 deadlifts
After even – 8-12 DB floor press
After odd – 8-12 tall kneeling banded lat pull-down
B) E2M x 8-12 sets:
Odd – 12/9 cal row + 9 KB deadlifts
Even – 12/9 cal row + 6-12 dips
Performance
A) E2M x 10 sets:
Set 1-2: 3-5 deadlifts (building set)
Sets 3-10: 2 deadlifts @ 1-2 RIR
*Last day for this cycle
B) E2M x 8-12 sets:
Odd – 15/12 cal row + 9 KB deadlifts (53/35s)
Even – 15/12 cal row + 6-12 ring dips
RX+ use 70/44s
Wednesday 2/28
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) 4 rounds for time:
– 400m run
– 12-9-6-3 DB hang squat cleans
Performance
A) E2M x 8 sets
Sets 1-2: 1 high hang clean, 1 hang clean, 1 clean
Sets 3-4: 1 hang clean, 1 clean
Sets 5-8: 1 clean
*Receive in full squat if able
B) 4 rounds for time:
– 400m run
– 12-9-6-3 squat cleans (135/95, 115/75, 95/65)
Thursday 2/29
Fitness
E6M x 6-8 sets
Station 1:
– 400m row
– 12 DB hang power snatches (50/35)
– 12 goblet hold reverse lunges
– 24 single unders
Station 2:
– 400m run, 1000/800m bike or 400m ski
– 12 RKB swings
– 12/9 push-ups
– 24 single unders
Performance
E6M x 6-8 sets
Station 1:
– 500/400m row
– 16 DB hang power snatches (50/35)
– 12 goblet hold reverse lunges
– 32 double unders
Station 2:
– 400m run, 1000/800m bike or 400m ski
– 16 RKB swings (50/35)
– 12 push-ups
– 32 double unders
Friday 3/1
Fitness & Performance
CrossFit Open Workout 24.1 (TBA)
Saturday 3/2
Fitness
TBA
Performance
TBA
Sunday 3/3
10-12pm Open Gym
Fitness
A) E2M x 10 sets:
9-7-5-5-3-3-3-2-2-2 deadlifts
After even – 8-12 DB floor press
After odd – 8-12 tall kneeling banded lat pull-down
B) E2M x 8-12 sets:
Odd – 12/9 cal row + 9 KB deadlifts
Even – 12/9 cal row + 6-12 dips
Performance
A) E2M x 10 sets:
Set 1-2: 3-5 deadlifts (building set)
Sets 3-10: 2 deadlifts @ 1-2 RIR
*Last day for this cycle
B) E2M x 8-12 sets:
Odd – 15/12 cal row + 9 KB deadlifts (53/35s)
Even – 15/12 cal row + 6-12 ring dips
RX+ use 70/44s
Fitness
A) E3M x 5 sets:
– 5 BB or double KB front squats
– 8-12 incline DB press
– 8-12 incline KB row w/ pause
*KB front squats should use 32X1 tempo
B) E2M x 8-12 sets
– 8-12 wallballs
– 4 up/down DB devil presses
– 4-8 hanging knee raises
– 4 burpee + box step-up (sub up/downs)
Performance
A) E3M x 5 sets:
– 5 front squats
*heavier than the paused sets
B) E2M x 8-12 sets
– 12 wallballs 20/14
– 4 DB devil presses (35/20s)
– 8 toes to bar
– 4 burpee box jump overs (24/20”)
RX+ complete with 15-5-10-5 rep scheme
Fitness & Performance
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
*Build in weight to a tough set of 2.
B) Strength Option
3-4 sets for quality:
– 10-20 SA banded tricep push-down
– 20 DB/KB walking lunges
– 30 sec accumulated L-sit (sub 15 sec/leg)
– 20 sec top of ring row hold
OR
Conditioning Option
Tester:
– 2000m row, 4000m AB, or 1 mile run
Fitness & Performance
A) E4M x 4 sets:
– 16-24 top down DB bench press
– 8-12/side half kneeling SA banded lat pull-down
– 8-12 BB good mornings
Fitness
B) E2M x 8-12 sets total (4-6 each)
Station 1: 12/9 cal row + 4-6 alternating up/down box step-ups
Station 2: 12/9 cal row + 30-45 single unders
Performance
B) E2M x 8-12 sets total (4-6 each)
Station 1: 15/12 cal row + 6 alternating DB burpee box step-ups (35/20s to 20/16”)
Station 2: 15/12 cal row + 45 double unders
Monday 2/19
Fitness
A) E2.5M x 8 sets:
9-7-5-3-3-3-3-3 deadlifts
After even – 8-12 DB floor press
After odd – 8-12 tall kneeling banded lat pull-down
B) 5 rounds for time:
– 3 up/down DB devil press
– 12 DB reverse lunges (both/one/none)
– 9 hanging knee raises
– 200m run
R60S
Performance
A) E2.5M x 8 sets:
Set 1: 5 deadlifts (building set)
Sets 2-8: 3 deadlifts @ 1-2 RIR
B) 5 rounds for time:
– 3 DB devil press
– 12 DB reverse lunges (35/20s)
– 9 toes to bar
– 200m run
R60S
Tuesday 2/20
Fitness
A) E2.5M x 6 sets (3 each)
Odd sets:
– 8/side SL wall assisted KB Romanian deadlifts
Even sets:
– 8-12 inverted BB rows
– 8-12 tough push-ups
*Last day for these movements
B) CrossFit Open Workout 20.1 (Scaled)
10 rounds for time:
– 8 ground to overhead (65/45)
– 10 bar facing burpees
15 min cap
Performance
A) E2.5M x 6 sets
Sets 1-2: 3 hang power snatches
Sets 3-4: 2 hang power snatches
Sets 5-6: 1 hang power snatch
*Build to a heavy single
B) CrossFit Open Workout 20.1 (RX)
10 rounds for time:
– 8 ground to overhead (95/65)
– 10 bar facing burpees
15 min cap
Wednesday 2/21
Fitness
E6M x 6-8 sets
Station 1:
– 400m row
– 12 wallballs
– 12 RKB swings
– 8 box step ups
Station 2:
– 400m run
– 12 DB SA hang power cleans
– 12/9 push-ups
– 8 strict pull-ups
Performance
E6M x 6-8 sets
Station 1:
– 500/400m row
– 16 wallballs
– 12 RKB swings (53/35)
– 8 box jump overs (24/20”)
Station 2:
– 400m run
– 16 DB SA hang power cleans (50/35)
– 12 push-ups
– 8 pull-ups
RX+ complete with reps or 20-16-12
Thursday 2/22
Fitness & Performance
A) E4M x 4 sets:
– 16-24 top down DB bench press
– 8-12/side half kneeling SA banded lat pull-down
– 8-12 BB good mornings
Fitness
B) E2M x 8-12 sets total (4-6 each)
Station 1: 12/9 cal row + 4-6 alternating up/down box step-ups
Station 2: 12/9 cal row + 30-45 single unders
Performance
B) E2M x 8-12 sets total (4-6 each)
Station 1: 15/12 cal row + 6 alternating DB burpee box step-ups (35/20s to 20/16”)
Station 2: 15/12 cal row + 45 double unders
Friday 2/23
Fitness & Performance
A) E2M x 6 sets:
– 5-5-5-3-3-3 push press
*Build in weight to a tough set of 3.
B) Strength Option
3-4 sets for quality:
– 10-20 SA banded tricep push-down
– 20 DB/KB walking lunges
– 30 sec accumulated L-sit (sub 15 sec/leg)
– 20 sec top of ring row hold
OR
Conditioning Option
Tester:
– 2000m row, 4000m AB, or 1 mile run
Saturday 2/24
Fitness
TBA
Performance
TBA
Sunday 2/25
10-12pm Open Gym
Fitness
E6M x 6-8 sets
Station 1:
– 400m row
– 12 wallballs
– 12 RKB swings
– 8 box step ups
Station 2:
– 400m run
– 12 DB SA hang power cleans
– 12/9 push-ups
– 8 strict pull-ups
Performance
E6M x 6-8 sets
Station 1:
– 500/400m row
– 16 wallballs
– 12 RKB swings (53/35)
– 8 box jump overs (24/20”)
Station 2:
– 400m run
– 16 DB SA hang power cleans (50/35)
– 12 push-ups
– 8 pull-ups
RX+ complete with reps or 20-16-12