MONDAY, FEBRUARY 18th
A. 12:00-27:00
Push Press 5 x 5 @ 75%
Active Rest btw sets: Single Leg Glute Bridge x 10 reps ea side
B. 35:00-51:00
Complete as many rounds and reps as possible in 16 minutes of:
4 Ring Muscle-ups
8 Calorie Ski Erg (12 Cal Bike Erg)
12 Alternating Back Rack Reverse Lunges (135/95lbs)
Scale to: 2 RMUp/ 4Bar MUp or 8 Ring/ Bar Dips (no pulls today)
Goal Rounds: 7+
C. 55:00-post class
3 x 10-20 GHD Sit-ups
Lax Ball Glute
TUESDAY, FEBRUARY 19th
A. 10:00-20:00
In 10 minutes, work through 3 sets of:
Single Arm Plank 4×20 seconds/side
Wide Grip Strict Pull Ups x 5 -7 reps
30sec KB Ankle Mob ea side
B. 25:00-55:00
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
300 Meter Run
Scale to: 400m, Pike (Reg Push), 15/10 Cals, Rolling Pistols, Band under Butt, Box Pistols, 200m Run
Goal Time: < 7 minutes per round
WEDNESDAY, FEBRUARY 20th
A. 12:00-25:00
Overhead Squat 5 x 5 @ 75%
Active Rest btw sets: Banded Pull Aparts x 15
B. 30:00-40:00
For Time:
30 Devil's Press Box Step Overs (50/35lbs)
Scale to: by Load
Goal Time: 5-10 minutes
C. 45:00-60:00
For 15 minutes, work steadily through 3 sets of:
1min Weighted Plank + 30sec Side Plank ea
25 Straight Leg Sit-ups
Lax Ball Hor into Rig
THURSDAY, FEBRUARY 21st
A. 12:00-27:00
Deadlift 5 x 5 @ 75%
Active Rest btw sets: Open Books x 10 reps each side
B. 30:00-40:00
Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders (60 SU)
Scale to: 10's, 15 DU, 30 SU
Goal Rounds: 6+
C. 45:00-60:00
For 15 minutes, work steadily through 3 sets of:
Tuck up x 10 + Hollow Rock x 10 + Hollow Hold x 10sec
Single Arm Farmers Carry x 1 lap AHAP
Dragonflies x 10
Hamstring Stretch on Rig
FRIDAY, FEBRUARY 22nd
CrossFit Games Open 19.1
SATURDAY, FEBRUARY 23rd
A.
Three rounds for time of:
3 Wall Walks
12 Slam Balls (50/30lbs)
Run 800m
Scale to: 1/2 Wall Walks, Walking Planks x 12, by Load, /400m
Goal Time: 15-20min