The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!
Strength & Conditioning:
35min. to get as far as possible….
50 Power Snatches 75/55lb
50 Power Cleans 95/65lb.
50 Deadlifts 135/95lbs.
50 Cal Bike or 50 30ft shuttle runs
Rest 1min.
50 Power Snatches 95/65lb.
50 Power Cleans 135/95lb.
50 Deadlifts 185/135lbs.
50 Cal Bike or 50 30ft shuttle runs
Rest 2min.
50 Power Snatches 115/75lb.
50 Power Cleans 155/105lb.
50 Deadlifts 205/155lb.
50 Cal Bike or 50 30ft shuttle runs
Rest 3min.
50 Power Snatches 135/95lb.
50 Power Cleans 185/135lb.
50 Deadlifts 225/155lb.
50 Cal Bike or 50 30ft shuttle runs
Sweat:
“Saturday Chipper”
5min. to get as far as possible…
100 Double Unders
50 American KB Swings 53/35lb.
.5 Mile Assault Bike
50 Toes-To-Bar
1000m Row
Rest 2min. then;
10min. to get as far as possible…
Rest 3min. then;
Finish for time!
Here’s the fun part…
You can pick regular or reverse order, BUT you have to stick to that order the whole time!
Da Daily D:
For Time:
75 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Toes-To-Bar
Rest 90sec. Repeat For 5 Total Rounds.
Score is your SLOWEST round. Try and stay within 10sec. of every round. So you’re going HARD, but not everything you have.
This gunna be a tough, but a very fun one!
If you have some heavier DBs, you may beef up the thrusters and cut it to just 10 reps. Like maybe a pair of 60 or 70s for men and 45s for the ladies. Just an option.
I don’t like making general warm-ups for everyone, because I feel as though everyone should be individualized here, but I would do something like this… (just as an idea)
200-400m Run
Immediately into;
1min. of single unders
7 DB thrusters with half the weight
10 Kipping Swings
2 Inchworms
Rest 30-60sec.
30sec. of double unders
5 DB thrusters with working weight
7 Toes-To-Bar
2 Inchworms
Then hit the workout.
Full Body Aesthetics: Bridge Cycle Recovery Week Rest Day!
New Cycle starts on Monday!
Ladies can do 35cals. It looked too pretty as is to write it up top 🙂
Try and really BURN through each section and earn that rest! This is going to be a fun one!