March 4th - 9th, 2024
MONDAY March 4th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat
8 alternating Samson stretch
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 1 rep. QUALITY Power Snatch + Overhead Squat (FEB. 20th)
METABOLIC CONDITIONING :
Christine
3 rounds for time of:
500-meter row
12 bodyweight deadlifts
21 box jumps
♀ 20 in
♂ 20 in
TUESDAY March 5th 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 banded presses
8 PVC Sumo stance good mornings
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 2 rep. Sumo Deadlift (Feb. 23rd)
METABOLIC CONDITIONING :
30-20-10 reps for time of:
Hand release Push-Ups
Chest-to-bar pull-ups
Lateral lunges
WEDNESDAY “Monster Mash-Up” March 6th, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Air squats
10 Banded good mornings
10 Banded presses
10 Alternating lunges
10 Arch/hollow swings
METABOLIC CONDITIONING :
Amrap 5 minutes of:
8 alternating single DB Power Cleans
8 alternating single DB Thrusters
Amrap 5 minutes of:
20 sit ups
1 Round of "Cindy" (5 pull ups-10 push ups-15 airsquats)
Amrap 5 minutes of:
8 Burpees box - over
8 box pistols alternating
*Rest 3 minutes between workouts
TEAM THURSDAY MARCH 7th, 2024
Warm up!
2:00 row/bike/ski
2 rounds
8 bootstrappers
8 single arm DB high pulls ea. side
8 single arm DB strict press ea. side
8 single arm DB deadlifts ea. side
2 Pull to standing
SKILL : 15 min. Rope Climbing Skill!
TEAM METABOLIC CONDITIONING :
Team Open 24.1!
For Time (no time cap!)
21 DB Snatches arm 1
21 DB Snatches arm 2
15 DB Snatches arm 1
15 DB Snatches arm 2
9 DB Snatches arm 1
9 DB Snatches arm 2
90 Burpees
*While Partner 1 is working on their Snatches - Partner 2 will perform Burpees - Partner 2 will then do their Snatches and Partner 1 will continue on the burpees. The goal is to accumulate 90 burpees as a team and each Partner will complete 90 snatches (45 each arm) - scale the weight accordingly!
FRIDAY MARCH 8th, 2024
Warm up!
2:00 Row/Ski/Bike
2 Rounds
:30 single under jumps/2nd round :30 double unders
8 bootstrappers
8 banded bent over rows
8 banded good mornings
8 hips down push ups
STRENGTH : 15 minutes to establish a 4 or 3 rep. Bench Press (Feb. 5th)
METABOLIC CONDITIONING :
CROSSFIT OPEN 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts (185/125) (135/95)
50 double-unders/single unders
SATURDAY MARCH 9th
OPEN GYM CROSSFIT OPEN 24.2