Monday 3/1/21

A. Back Squat:
Every 3:00 for 4 Total Sets:
5 Reps @60-65% of 1RM

B. Interval - For Quality:
3 Rounds:
8-15 Unbroken Toes to Bar
300m Row
8-15 Unbroken Pull Ups
15 Cal Air Bike
*Rest 2:00 between rounds

Ahhh yes, de-load week. A chance to slow down, focus on movement and give our body a little reset as we move into our 2021 CrossFit Open cycle. For today’s work, move with virtuosity and aim to make these the cleanest reps you’ve ever done in your life! The loading should be handled with control and confidence.

This is a great opportunity for us to work on that next level skill for each of these gymnastic movements. Focus on long lines, strait legs, pointed toes and so on. Today also provides a great opportunity to work on a skill that’s a bit tougher than what’s listed. That could be a Chest to Bar, Bar Muscle Up or Ring Muscle Up. Be sure to touch base with your coach to ensure you are being challenged within these skills.

Tuesday 3/2/21

A.30 Minute EMOM:
Minute 1: 12-16 Goblet Reverse Lunges 24/16
Minute 2: 30-60 Double Unders
Minute 3: 12-16 Goblet Squats
Minute 4: 12-15 Box Jumps
Minute 5: 12-15 American Kettlebell Swings
Minute 6: Rest

B. Mobility:
10 Minutes of coach-led mobility

The goal of today’s EMOM is to move steady and consistent throughout. We see a large mix of movements and we want to focus on movement quality. Use the rep ranges to ensure you can stay consistent across the entire 30 minute window. That being said, there is a built in rest minute so we encourage you to push just slightly outside of your comfort zone.

Ahh yes, stretch out whatever is left in there and get ready to lift tomorrow!

Wednesday 3/3/21

A. Clean and Jerk:
Every 2:00 for 5 Sets:
1.1.1+1
*3 Total Cleans + 1 Split Jerk on the final rep
*Start around 65% and build across as you see fit

B. 4 Rounds for Quality:
2 Wall Walks
8-10 Belly Facing Shoulder Taps
10-12 Push Ups
45-60s Hollow Hold
*Move through 4 rounds @ steady pace

Endurance WOD Wednesday:
Retest: EWW Benchmark #2

0:00-20:00 Part A

200 Double Unders

Then…

3 Rounds:
50 Single Arm DB Hang Cleans
40 Ab Mat Sit Ups
30 Cal Row
20 Push Ups
10 Goblet Squats

Then…

200 Double Unders

20:00-25:00
Rest (no matter where you are at, at 20 minutes you must rest then begin Part B

25:00-45:00 Part B
50 Burpees

Then…

3 Rounds:
10 Goblet Squats
20 Push Ups
30 Cal Row
40 Ab Mat Sit Ups
50 Single Arm DB Hang Cleans

Then…

50 Burpees

Today we lift! Keep it clean and focus on technique.Each rep is intended to be a Squat Clean and the final rep should be a Split Jerk. Take about 10-15s between each lift as an opportunity to self assess, or call your Coach over to help clean up any technique issue you are running into. Stay aggressive and confident throughout the entire lifts.

DISCLAIMER: If you are planning to attend Thursday’s Olympic Lifting Class -please get with your Coach and choose an alternative movement for today’s strength session.

Thursday 3/4/21

Olympic Weightlifting

A. Olympic Running Clock Total:
On a Running Clock:
0:00-20:00
Establish 1RM Snatch
25:00-45:00
Establish 1RM Clean and Jerk

*No more than 3 misses per lift.

Across the last two weeks we had the opportunity to build to a heavy Snatch and Clean and Jerk. In the Olympic Weightlifting world, the entire sport revolves around being able to execute these two high effort lifts back-to-back. Today we aim to do just that, with a little twist. In a traditional Olympic Meet you only get three lifts. Today we have a time window and are only allotted three misses, so there is still a bit of pressure but not quite like the real deal. Regardless, the goal is to have fun and lift some weight with your friends, so get after it!

Gymnastics Class

A. Skill Work:
Ring Muscle Up

B. Gymnastic Conditioning:
30 Grasshoppers
10 Single Double Double Unders
30 Sit Ups
10 Pull Ups

As we flow into a new cycle for gymnastics we turn our focus to Ring Muscle Ups. Look for Coach PJ to work you through solid progressions for weeks to come.

Friday 3/5/21

A. 30 Minute AMRAP in Teams of Two:
Max Meter Row

Row row row your boat . . . . We’ve done this before, and although it may look long and daunting, it actually goes by pretty quickly and can be a great way to get to know some of your classmates!

Saturday 3/6/21

Bon Voyage Welme!
For Total Time in Teams of Three:

3 Rounds:
15/12 Air Bike
15 Sumo Deadlift High Pulls 95/65

3 Rounds:
15/12 Cal Row
50 Double Under
5 Devils Press 50/35

3 Round:
15 Bar Facing Burpees
9 Shoulder to Overhead 155/105

*Rest/transition 1:00 between sections

Each person will complete each section. One person at each station at at time and you can not switch and continue the workout until each section has been complete. Once each teammate has complete the work there is a one minute rest and transition to the next section. Time is called when each person has completed all three sections.

Sunday 3/7/21

Rest Day - Get out and enjoy life.

#FEASTONLIFE
#Feaststrong