Monday
Buy in – 2 Sets
1:00 Row (moderate)
10 Single Arm Suitcase Deadlift (each arm, moderate)
:20 Wall Facing Handstand Hold (or HS Hold)
-Then-
Warm Up to Deadlift weight w/1 Wall Facing Strict Handstand Push Up after each set (or 1 strict HSPU
Metcon – 2 sets:
5-4-3-2-1
Deadlifts (225/155)
3-2-1-1-1
Wall Facing Strict Handstands (or strict HSPU)
-rest 3 minutes b/t sets-
A) 5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70-75% 1 RM Front Squat
*:20 hold at 4in quarter squat after each set
Tuesday
Row Week 8 Test week!!
3x (90 Sec at Easy, 5 Strokes at Fast)
Perform 5 Min of Dynamic Stretch Drills
3 Sets
100m at 2k Starting Pace (1st 100m)
200m at Any Easy Pace
-Rest 1 Min-
250m at 2k Goal Pace
250m at Any Easy Pace
-Rest 4-5 Min-
2000m at Max Effort
if time
1 Pause Snatch @ 70% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 85% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
*Pause in receive for 2 seconds
Wednesday
Buy in – 2 Rounds
1:00 Row OR Ski (moderate)
10 Kip Swing
10 Alt Leg V-Up
5 No Jump Burpee
5 Box Jump Over (low)
A) Push Press – Build to a Heavy 3
Metcon – 2 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-
Thursday
Buy in – EA Warm up
A) Clean and Jerk – 5 singles at 70-80%
Metcon – 20 min EMOM
1- 20 Goblet Squat
2- 10 Ring Rows
3- 45 sec Shuttle Sprint
4- 20-25 Sit ups
5- Rest
Friday
CrossFit Open 24.1!!
Movement Prep/Activation and Increasing Heart Rate
3-5 minute Bike (Easy)
2-3 minute Row or Ski (Moderate)
-into-
2 Rounds
2 Inch Worm w/ Pushup
10 Alternating Shoulder Taps
5 Lateral Hop Over Dumbbell
20 Single Unders
10 PVC Cuban Press
-into-
2 Rounds
2 Dumbbell Deadlifts (each side) (light)
2 Dumbbell Swings (each side) (light)
4 Lateral Burpees Over Dumbbell
4 Dumbbell Snatches (each side) (light)
0:30 Row (Fast)
Workout Prep
1 set: (At workout pace)
6 Dumbbell Snatches (each side)
6 Lateral Burpees Over Dumbbell
3 Dumbbell Snatches (each side)
3 Lateral Burpees Over Dumbbell
24.1 is….
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time cap: 15 minutes
♀ 35-lb dumbbell
♂ 50-lb dumbbell
February 26, 2024
