MONDAY, MARCH 4th
A. 10:00-25:00
Sumo Deadlift 6 x 4 @ 80%
Active Rest btw sets: Thoracic Reach Backs x 5 reps each side
* every 90sec-2min complete set
B. 35:00-60:00
"Filthy Fifty"
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders
Goal Time: 20-25min, TIME CAP 25
Scale to: Dirty 30's
TUESDAY, MARCH 5th
A. 12:00-27:00
Push Jerk 6 x 4 @ 80%
Active Rest btw sets: Single Leg Glute Bridge x 5 reps ea side
* every 90sec-2min complete set
B. 35:00-55:00
For Time:
10 Thruster (135lb/95lb)
10 Bar Muscle-ups
-Rest 2:00-
For Time:
20 Thruster (115lb/75lb)
20 Toes to Bar
-Rest 2:00-
For Time:
30 Thruster 95/65
30 Pull-ups
Goal Time: 10-15min, TIME CAP 20 with rest
Scale to: 10 reps, 20 reps, 30 reps
WEDNESDAY, MARCH 6th
A. 08:00-20:00
In 12 minutes, complete 3-4 Rounds:
Single Arm Plank 15-20 seconds/side
Single Arm Dumbbell Z Press ×8/side
Bent Over Barbell Row ×10, across
B. 30:00-50:00
Teams of two must complete 75 repetitions of the following complex:
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
1 Snatch
The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately BIKE 1/2 Mile before he or she may receive the weight back from his or her partner.
Goal Time: 15-20minutes, TIME CAP 20
Scale to: 2 Hang Power Snatch + 2 OHS
C. 50:00-60:00
3 sets of 10-20 GHD Sit-ups
Single Lax Ball High Trap or Double Lax Ball Thoracic
THURSDAY, MARCH 7th
A. 12:00-27:00
Back Squat 6 x 4 @ 80%
Active Rest btw sets: Open Books x 5 ea side
B. 35:00-45:00
Two rounds for time of:
25 Calories of Rowing
20 Kettlebell Swings (53/35lbs)
15 Push-ups
10 D-Ball over Shoulder (150/100lbs)
Goal Time: ~ 10 minutes
C. 50:00-60:00
3 sets:
Hollow Body Hold 30 sec + 1 min Plank
FRIDAY, MARCH 8th
CROSSFIT GAMES OPEN 19.3
SATURDAY, MARCH 9th
For Time:
30 Sandbag Squats (50/35)
30 Calorie Assault Bike
30 Calorie Row
30 Burpee over Sandbag
30 Calorie Row
30 Calorie Assault Bike
30 Sandbag over Shoulder (50/35)