Fitness
For time with a partner:
– 800m row
– 80 RKB swings (53/35)
– 80 push-ups
– 800m row
– 80 air squats
– 80 ring rows
– 800m row
– 80 abmat sit-ups
– 80 single unders
– 800m row
*Sub 2K bike or 800m run
Performance
For time with a partner:
– 1000m row
– 100 RKB swings (53/35)
– 100 push-ups
– 1000m row
– 100 air squats
– 100 ring rows
– 1000m row
– 100 abmat sit-ups
– 100 double unders
– 1000m row
*Sub 2K bike or 800m run
CrossFit Open Workout 25.2
For time:
– 21 pull-ups
– 42 double-unders
– 21 thrusters (weight 1)
– 18 chest-to-bar pull-ups
– 36 double-unders
– 18 thrusters (weight 2)
– 15 bar muscle-ups
– 30 double-unders
– 15 thrusters (weight 3)
Time cap: 12 minutes
Rx’d: (Ages 16-54)
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Scaled: (Ages 16-54)
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)
Masters 55+:
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 45, 55, 65 lb (20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 65, 85, 105 lb (29, 38, 47 kg)
Scaled Masters 55+:
♀ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 35, 45, 55 lb (15, 20, 25 kg)
♂ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 45, 65, 85 lb (20, 29, 38 kg)
B) 3 sets for quality:
– 6-8/side KB TGUP sit-ups (tough)
– 10 reverse snow angels (unweighted or 2.5s/hand)
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
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)
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