MONDAY, MARCH 15th
A. AMRAP 10:00
20 GHD Sit-Up
10 Burpee Pull Up
Target number of Rounds: 4-6
Minimum number Rounds before scaling: 3
Scaling option 1 (Masters 45+)
AMRAP 10:00
16 GHD Sit-Up (6in riser)
8 Burpee Pull Up
Scaling Option 2
AMRAP 10:00
20 Abmat Sit Ups
8 Burpees
8 Ring Rows
B. Mobility Challenge
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang
TUESDAY, MARCH 16th
A. Back Squat
- 5 sets x 5 reps, starting at 60% and building
* Complete a set every 1 minute, on the minute for 5 minutes *
B. 3 Rounds
100 Double Unders
100’ Double Dumbbell Front Rack Walking Lunge 50s/35s
25 Toes to bar
Target time: 14-16 minutes
Time cap: 20 minutes
Scaling option 1 (Masters 45+)
3 Rounds
75 Double Unders
100’ Double Front Rack Walking Lunge 35s/25s
20 Toes to bar
Scaling Option 2
3 Rounds
100 Single Unders
30 Step Ups (hold light weight)
25 Hanging Knees Raises
C. 3 rounds
8 Seated Single Arm DB Press (each side - moderate weight)
8 Single Dumbbell RDL’s (each side - moderate weight - hold DB in hand opposite of working leg)
8 Single Dumbbell Bulgarian Split Squat (each side - load DB on shoulder of working leg side)
WEDNESDAY, MARCH 17th
A. 2 sets
27-21-15 (21-16-12 for women)
Calorie Ski Erg or Calorie Row
Push-Ups
-Rest 5:00 between sets.-
Target time per set: 5-6 mins
Time cap each set: 7 mins
Scaling option 1 (Masters 45+)
2 sets
24-18-12 (18-14-10 for women)
Calorie Ski Erg or Calorie Row
Push-Ups
-Rest 5:00 between sets.-
Scaling Option 2
2 sets
21-15-9 (16-12-8 for women)
Calorie Row
Bar Push-Ups
-Rest 5:00 between sets.-
B. 3 Rounds
12 Body Weight Rows
10 Single Arm Dumbbell Upright Rows (each side)
-into-
3 sets
10 Standing Alt. DB Curls (each side)
THURSDAY, MARCH 18th
A. Bench Press
- 5 sets x 5 reps , start @ 60% and build
* Complete a set every minute, on the minute for 5 minutes *
Teams of 2
18-minute Amrap
70/50 Calorie Echo Bike
400m Sandbag Carry (50/35lbs)
30 Shoulder to Overhead (135/95)
Target Rounds: 3-4
Minimum number of rounds before scaling: 2.5
Scaling option 1 (Masters 45+)
Teams of 2
18-minute Amrap
60/40 Calorie Echo Bike
200m Sandbag Carry (50/35lbs)
30 Shoulder to Overhead (115/75)
Individual Option
14-minute Amrap
21/16 Calorie Echo Bike
200m Sandbag Carry (35/20lbs)
15 Shoulder to Overhead (135/95)
FRIDAY, MARCH 19th
CrossFit Games Open 21.2
SATURDAY, MARCH 20th
A. 2 sets
12-9-6
Power Clean (185/125)
3-2-1
Rope Climbs (15ft)
- Rest 5 minutes between sets -
Target time each set: 4-6 minutes
Time cap each set: 7 minutes
Scaling option 1 (Masters 45+)
2 sets
12-9-6
Power Clean (155/105)
2-1-1
Rope Climbs (15ft)
-Rest 5 min b/t sets
Scaling Option 2
2 sets
12-9-6
Power Clean (135/95)
15-12-9
Strict Pull Ups or Banded Strict
Knees to Elbows
-Rest 5 min b/t sets
B. Mobility Challenge
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang