MONDAY, FEBRUARY 26th
A. 15:00-25:00
Four sets of:
Back Squat x 6 reps
Choose the same weights you used on Feb 13th. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.
B. 30:00-40:00
For time:
30/20 Calories of Assault Bike
30 Front Squats (155/105 lbs)
30 Alternating Front-Racked Reverse Lunges (155/105 lbs)
Goal Time: 5-10 minutes
Scale to: 20's
C. 45:00-60:00
2-3 Rounds Cooldown Pace:
Jog 200-400m
Couch Stretch 1min ea side
10-20 Weighted Sit-ups
10-20 Hip Extensions
20 Banded Pull Aparts
TUESDAY, FEBRUARY 27th
A. 10:00-22:00
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
B. 30:00-50:00
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups
Goal Time: 15-20 minutes
Scale to: 200m Run/ 3 GTOH/ 6 Pullups
C. 55:00-60:00
Tabata Cycle
Hollow Scissor Kicks
Straight Leg Sit Ups
WEDNESDAY, FEBRUARY 28th
A. 15:00- 27:00
Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Active Recovery Green Band Cross Body x 20
B. 32:00-42:00
Complete rounds of 21, 15 and 9 reps for time of:
Wall Ball (20/14lb)
Burpee Box Jump Overs
Goal Time: 5-10 minutes
Scale to: 12/9/6
C. 45:00-60:00
2-3 Rounds
Row 1min Cool down Pace
10 Reverse Rower Pike Ups
Lax Ball 2min Thoracic Spine or Low Back
THURSDAY, MARCH 1st
A. 20:00-35:00
Every 90 seconds, for 15 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy.
B. 40:00-58:00
Five sets for max reps, each against a 3-minute running clock:
Row 500/400 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
Reps Goal: 15+, 1min of work
Scale to: any version of hspu that allows you to get 15+
C. Double Lax Ball Base of Skull
FRIDAY, MARCH 2nd
CROSSFIT GAMES OPEN 18.2
SATURDAY, MARCH 3rd
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (20/15 kg)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.