Month: March 2020

Thursday CrossFit

Split Jerk (5 x 3)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

At-home WOD
Double Annie (Time)
50-40-30-20-10-10-20-30-40-50
Double Unders
Sit Ups

Do not adjust reps for Single Unders.
3-2-1 Go FAST!
Touch in front of your toes and behind head for a whole sit up.

Wednesday BURN

Metcon
6 Rounds
1m Jumping Squats
1m Push Ups or Plank Hold
1m Lunges (banded front leg, alt legs each round)
400m Run

Wednesday CrossFit

Metcon
Metcon (Time)
FOR TIME
500m Row
30 Power Clean (135/95)
1000m Row
20 Power Clean (155/105)
1500m Row
10 Power Clean (185/125)

20 min cap
Suggested scaled weights (95/65), (115/75), & (135/95)

At-home WOD
Metcon (Time)
400m Run
80 Thrusters (PVC/Broomstick is an option)
800m Run
60 Thrusters
1200m Run
40 Thrusters

Tuesday BURN

Metcon
200 Wall Ball
EMO3M 200m Run

Stay steady and try to avoid the RED Zone during the WB.
Use the run to find the RED with a sprint! Decrease WB weight if needed to support Yellow.

Tuesday CrossFit

Deadlift (3, 3, 3, 3, 3)
Metcon (AMRAP – Reps)
9m Clock
With a Partner
Max Burpee Box Jump Over 30"/24"

One partner works at a time.
Alternate EVERY 1 rep.

At-home WOD
Metcon (AMRAP – Reps)
1m Box Jump Over
1m HSPU or HSHold
1m Walking Lunge
1m Rest
x5

Maintain the intensity during your working minutes!
Box Jump Over: jump over anything, PVC or broomstick resting on surface somewhere sounds safe.
HSPU Hold: every 5 seconds is a rep.

Monday BURN

5k Row (Time)
Max Effort 5k Row

EMO3M
40 Ab Movements
Crunches, Bicycle Kicks, Flutter Kicks, Toe Touches, Sit Ups, GHD Sit Ups

Give yourself time to warm up before starting your Row. Stay in the YELLOW during Row. Find the RED during Ab work.

Monday CrossFit

Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – :45 KB Front Rack Hold
MIN 2 – :45 DBL KB Hollow Body Flutter Kicks
MIN 3 – :45 KB Suitcase Lunges

Score is KB Weight used

Metcon
Metcon (Time)
FOR TIME
21-15-12-9*
DBL KB Thrusters (53/35)

*Complete a 400m Run after each full round.

At-home WOD
Metcon (Time)
21-18-15-12-15-18-21
DB Thrusters (2 large cans would work) 20#/10#
400m Run

Weekend Warriors

2k Row (Time)
Max Effort 2k Row

30 Air Squats Every 500m
1-Mile Run (Time)
Max Effort 1-Mile Run

30 DB Press Every 400m

Friday BURN

Metcon
Tabata Abs
1 Mile Run
Tabata Abs
2k Meter Row

Red zone during Tabata.
Maintain yellow during run and row.

Friday CrossFit

Metcon (AMRAP – Reps)
EMOM 16m
10 Dead Lift 135#/95#
Odd: Max Burpee Over Barbell
Even: Max Pistol Squat

Prioritize the 10 dead lifts every minute.

At-home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
200m SPRINT
20 SA Alt Deadlift (gallon jug or paint can) 25#/15#
Burpee Over Weight
20 Pistol Squats (stand on a box or edge or use wall for support) Optional: sub pistol squats with SL ALT Rope Skips.