March 8th to 14th programming!

CrossFit Open 2021 week 1!!!

Monday

Buy in – EA Warm up (0-15)

Front Squat Prep –

Pause Front Squats 4×3 @50% *3sec pause (15-25)

A) Front Squat – Build to a 2 Rep max

6-8 sets (25-50)

B) Find a Max height box jump!

Tuesday

Buy in – 2 Rounds (0-10)

500m Row / 30 sec HS Hold / 30 Sec Supinated Hang / 30 plate hops

A1) 8 Buprees Over Bar

10 sec

A2) 10 Deadlift @45/50/55/60/65% keep TNG and unbroken

rest 10

A3) 10-15 HSPU – You choose strict or Kipping or switch back and forth each round

rest 2 min x5 sets

Buy out – Foam Roll Quads and Hamstrings

Wednesday

Warm up – 2 Rounds (0-10)

10 Light DB Cuban Press / 30 Skips / 10 Power Snatch / 30 Skips / 10 OHS / 30 Skips

A) 3 Position Power Snatch – Build to a heavy in 6 sets (10-30) rest 90 btw

B) Power Snatch 4×10 building (TNG) rest 90 btw (30-45)

C) Kipping Pull ups – do a couple sub maximal sets (can also work on strict or ring rows)

Thursday

Buy in – 2 Rounds (0-15)

50 Jumping Jacks / 15 Banded Pull Aparts / 30 second Plank / 30 second Superman / 20 Weightless Russian Twists

40 min EMOM

  • 10-16 Alternating DB Snatch
  • 45 second Bacon Flips
  • 10-16 Alternating Hang DB C+J
  • 45 second Plank up downs
  • rest
  • 30 second hard on rower or ski
  • 5 each arm single DB Thruster
  • rest

Friday

Warm up – (0-10)

3 Sets – 1 min Ski/Row / 25 Single Unders / 5 Inch worm to wall walk

1 Set of first round of workout

CrossFit Open 21.1

1 Wall Walk

10 Double Unders

3 Wall Walks

30 Double Unders

6 Wall Walks

60 Double Unders

9 Wall Walks

90 Double Unders

15 Wall Walks

150 Double Unders

21 Wall Walks

210 Double Unders

  • as always many scaling options will be available!!

Saturday

pick your poison from the week!

March 8, 2021

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