Monday
Buy in – 15 min Warm up pace
12 cals / 25 Goblet Squats / 12 Cals / 14 Alternating SLRDL / 12 Cals / 10 V-Snaps
Mobility – banded super front rack and pec stretch
A) Front squat – Find a moderate 5 and do 4 sets
B) Max Strict Pull ups + 30 sec hang
*rest 60-90 sec between sets
Tuesday
Buy in – 3 Rounds (0-15)
10 Pike Push-ups / 7 YTWA’s / 10 Goblet Thrusters / 10 PVC Power Snatch + OHS
EMOM #1 x 15 min
- Row/Ski 10 Hard Pulls (strong start)
- Thrusters 75/55 x8-12
- Toes 2 Bar x 6-15
- Power Snatch 75/55 x8-13
- rest
EMOM #2 15 min
- Db Bench x8 heavy
- Power clean x10 95/65
- Banded Pull Apart x30 sec
- Wall Ball x16
- rest
Buy out – Foam roll!!
Wednesday
Buy in – 15 Min Warm up pace
30-50 Skips / 10 Samson Lunges / 10 Quad. t-spine rotations / 10 Hip Power Cleans / 10 Split Jerk w/ pause in catch
A) Power Clean + Jerk – Build to a heavy for the day 7+ sets with 4 being heavy!
B) 2 sets – 1 min each movement
Alternating Leg V-Snap
Side to Side Crunch
Reverse Sit up
Mountain Climber
rest
Thursday
Buy in – EA Warm-up
A) 20 Min Row/Ski –
(open Friday option ) 1 min moderate – 1 min moderate/hard – 2 min easy x5
(Option 2) 1 min Easy / 1 min moderate / 1 min moderate/hard / 1 min hard x5
B) 10-15 min Flow
15 KB Swings / 12 Later Box Step Overs / 12 alternating KB Cluster / 30 sec Plank
keep heart rate down but try and keep moving
Friday
CrossFit Open 21.3 + 21.4
Warm up – 1-2 Rounds
250m Row / 5 Empty Bar Front Squats / 10 Hanging Scap Retractions / 6 Arch Hollows / 2 Pull ups / 5 Empty Bar Thrusters
Then- Build up to 70-80% of 21.4 Complex
21.3 – Is for time (15 min cap)
15 Front Squats
30 T2B
15 Thrusters
rest 1 min
15 Front Squats
30 C2B
15 Thrusters
rest 1 min
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
at completion 21.4 starts
7 min to complete max lift in
Deadlift + Clean + Hang Clean + Jerk
check games.CrossFit.com for more info!!
Saturday
Pick a day from the week!
March 22, 2021
