MONDAY, MARCH 8th
A. In 15 minutes, find 1RM Snatch
Suggested reps 5-3-2-1-1-1
B. 10 Rounds
1 Squat Snatch (155/105)
3 Ring Muscle-ups
30 Double Unders (60 SU)
Target time: 12-14 minutes
Time cap: 20 minutes
Scaling option 1 (Masters 45+)
10 Rounds
1 Squat Snatch (135/95)
6 Ring Dips/ Bar Dips
20 Double Unders (40 SU)
Scaling Option 2
10 Rounds
1 Power Snatch (moderate weight)
6 Assisted Bar Dips/ Bench Dips
30 Single Unders
C. Mobility Session:
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang
TUESDAY, MARCH 9th
A. 21-15-9
Pull ups
15-12-9
Bar Facing Burpees
Rest 5:00
21-15-9
Toes to Bar
15-12-9
Bar Facing Burpees
Target time each set: 4-5 minutes
Time cap each workout: 6
Scaling option 1 (Masters 45+)
Workout:
18-12-6
Pull ups
12-9-6
Bar Facing Burpees
Rest 5:00
18-12-6
Toes to Bar
12-9-6
Bar Facing Burpees
Scaling Option 2
21-15-9
Ring Rows
15-12-9
Up Downs
Rest 5:00
21-15-9
Hanging Knee Raises
15-12-9
Up Downs
B. 3 rounds
10 Single Arm Dumbbell Bench Press (each)
10 Double Dumbbell Bent Over Row
10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels)
WEDNESDAY, MARCH 10th
A. In 15 minutes, find 1RM Power Clean
Suggested build reps 5-3-2-1-1-1
B. 15 Minute AMRAP
20/15 Calorie Echo Bike
15 GHD Sit-ups
15 Dumbbell Front Squats (50’s/35s)
15 Handstand Push Ups
100' Walking Lunge (50's/ 35's)
Target # of Rounds: 2+
Scaling Option 1/ Masters RX
15/12 Cal Echo Bike
20 Ab Mat Sit-ups
15 DB Front Squats (35/25s)
15 DB Push Press (35/25s)
100' Walking Lunge (35/25s)
Scaling Option 2
12/10 Cal Echo Bike
15 Ab Mat Sit-ups
10 Air Squats
15 DB Push Press (15/10s)
100' Walking Lunge
C. Mobility Session
Accumulate 3 minutes total of each:
- Squat Hold
- Dip Support Hold
THURSDAY, MARCH 11th
A. Teams of 2
10 rounds (each)
300/250m Row
- You go, I go -
B. 3 rounds
1 min plank
10 standing Pallof press (each side)
20 Russian Twist
30 flutter kicks (each side)
FRIDAY, MARCH 12th
CrossFit Games Open 21.1
SATURDAY, MARCH 13th
OPEN GYM ONLY TODAY, No 8am Class
3 Sets (1 Set every 10 minutes)
30 Kettle Bell Swings (70/53)
15 Bench Press (135lb/85lb)
15/12 Strict Pull-Up
15 Bench Press (135lb/95lb)
30 Goblet Squats (70/53)
Target time each set: 7-8 minutes minutes
Time cap each set: 9 minutes
Scaling option 1 (Masters 45+)
3 Sets (1 Set every 10 minutes)
30 Kettle Bell Swings (53/35)
15 Bench Press (115lb/80lb)
12/9 Strict Pull-Up
15 Bench Press (115lb/80lb)
30 Goblet Squats (53/35)
Scaling Option 2
3 Sets (1 Set every 10 minutes)
30 Kettle Bell Swings (moderate/heavy)
15 Dumbbell Bench Press (light/moderate weight)
15 Ring Rows
15 Dumbbell Bench Press (light/moderate weight)
30 Goblet Squats (moderate/heavy)