The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!
Strength & Conditioning:
In Teams of 2…
30 Rounds (15 Each)
“I go, you go style”
6 30 ft Shuttle Runs or Cals on the rower
6 Deadlifts (185/135lbs.)
Time CAP: 35min.
*You must complete a full round before your partner goes. You also MUST tag them before they can begin!
ALL teams must have a judge. On the bike, you are not allowed off the bike until the 6 cals hits. It’s fine to sprint and let the meter catch up, but you can’t get off the bike until the 6 cals hits the screen. Every round must have a reset monitor as well. On the HSPU’s, all teams may only use a skull mat. Abmats are not allowed. I don’t care where you put your hands because honestly, you’re stronger in the position you practice in the most anyway. Just be sure to lock your elbows and show CONTROL at the top of each rep WITH your heels on the wall for each and every rep. GOD SPEED boys and gals!
“Team Cardio + Abs”
40 Cal Row or 8 100m Runs Alternating
40 Cal Row
40 Single DB Squat Cleans 50/35lb.
40 Sit-Ups (anchor in your DBs)
… Then 30 of all that (6 100m Runs)
… Then 20 of all that (4 100m Runs)
… Then 10 of all that (2 100m Runs)
*Teams of 2. Only 1 person works at a time. Can you finish?
Da Daily D:
Every 60sec. until finished…
Max Single Arm Devil Press in remaining time…
Workout is over when you reach 100 Single Arm Devil Presses. Weight: 50/35lb. Advanced: 70/50lb.
Full Body Aesthetics Day 6 Cycle 8:
DENSITY SATURDAY IS BACK!!!
7min. of Barbell Hip Thrust
7min. of Flat DB Bench Press
7min. of Strict Pull-Ups
*Overhand grip the entire time. No underhand grip. However, you may switch from close grip to wide grip at any time.
7min. of Single Arm DB Upright Rows
*On this one, you can NOT put the DB down the ENTIRE time. Constantly switch sides every 5-6 reps.
7min. of DB Hammer Curls
*Curling both at the same time
7min. of Banded “Push” Downs
*If you have access to a cable machine, by all means, use it!
7min. of Heavy DB weighted Sit-Ups
No matter what, your goal is to lift MORE TOTAL weight than you lifted on the previous week.
For the weight, pick something that you can do 6-8 reps with continuously the entire time with short rest breaks (10-20sec.) unless I specified something different.
REST 2-3min. AFTER EACH STATION
NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets” or reps in the case of Density Saturday’s.