Tuesday 3/19/24

CYCLE NOTES: Goal for strength should be to ramp up to your first working set so you can get heavy and stay heavy through all 5 sets.

The workout is really all about the final set of double-unders. The question will be, can you maintain a skill we have been working on while under fatigue, especially in the lower leg.

 

STRENGTH:

Back Squat 3-3-3-3-3

STIMULUS: How to build to a heavy load

 

WORKOUT:

For time (10:00 CAP)

75 Double Under

1000/800m Run

75 Double Under

 

STIMULUS: Focus without over-thinking

Monday 3/18/24

CYCLE NOTES:  For athletes doing Powerlifting total on 3/30, this week should be treated like a dry run, with the focus being on how to build to the goal weight (and beyond). All athletes can benefit from practicing this. Sticking to the rep scheme to practice speed and form, while leaving gas in the tank to hit the heavy weights successfully. Some of you may want to build strength via volume and do not plan to do the meet. Also great. Your goal should be to ramp up to your first working set so you can get heavy and stay heavy through all 5 sets.

Today’s workout will provide everyone with accessory upper-body work, and should challenge athletes to find pacing that avoids shoulder shut-down.

STRENGTH:

Bench Press 3-3-3-3-3

STIMULUS: How to build to a heavy load

 

WORKOUT:

15:00 AMRAP

6 Shoulder to Overhead

9 Ring Rows

12 Burpees Over Bar

 

Standard 65/55

RX 95/65

Sport 135/85

Competition 155/125

Sunday 3/17/24

 

TODAY’S SCHEDULE

9:30 – 10:30am: HIIT BOOTCAMP

9:30 – 10:30am: OPEN GYM

10:00 – 10:45am: KidsFit

10:30 – 11:30am: OPEN GYM

10:45 – 11:30am: HardCORE

10:45 – 11:30am: YouthFit

Saturday 3/16/24

 

WORKOUT:

 

CrossFit Open 24.3 RX

For time:

5 rounds of:

10 Thrusters, 95/65 lbs

10 Chest-to-bar Pull-ups

— then —

Rest 1 min

— then —

5 rounds of:

7 Thrusters, 135/95 lbs

7 Bar Muscle-ups

Time cap: 15 minutes

 

CrossFit Open 24.3 Scaled 

For time:

5 rounds of:

10 Thrusters, 65/45 lbs

10 Jumping Chest-to-bar

Pull-ups

— then —

Rest 1 min

— then —

5 rounds of:

7 Thrusters, 95/65 lbs

7 Pull-ups

Time cap: 15 minutes

Friday 3/15/24

 

STRENGTH:

4x

A. 2/2 Turkish Get-Ups

B. 16 Russian Kettlebell Swings

STIMULUS: Skill practice & speed

 

WORKOUT:

4 Rounds For Time of:

300/200m Row

10/10 Rainbow Ball Slams

STIMULUS: Core engagement under fatigue

Thursday 3/14/24

TODAY’S SCHEDULE

6am  and 7am OPEN GYM

9:00am – 10:30am OPEN GYM

12:00pm – 1:00pm GYMNASTICS

4:30pm – 5:15pm YOUTHFIT

4:30pm – 5:30pm OPEN GYM

5:30pm – 6:30pm HIIT BOOTCAMP

5:30pm – 6:30pm YOGA MOBILITY

Wednesday 3/13/24

 

WORKOUT:

Chipper for time (20:00 cap):

Buy-In 400m Run

Then…

200 Double Unders

20 Clean & Jerks

100 Sit-Ups

10 Clean & Jerks

Then…

Cash-out 400m Run

 

STIMULUS: Mental Fortitude

Tuesday 3/12/24

 

CYCLE NOTES: Today’s whole workout should force you to pay attention to posture, especially as it relates to shoulder function and using exercise to counteract the forward-flexion bias of modern life. Presses should get heavier with each set. Focus on slowing your hands down with the row and focus on the squeeze at the end of each row.

Farmers carries outside if weather permits. Weights should challenge grip, but should not alter posture.

 

STRENGTH:

Upper Body Superset:  5/5-5/5-5/5-5/5-5/5

A. Single Db/Kb Strict Press

B. Staggered-Stance Band Rows

 

STIMULUS: Overall shoulder strength

 

WORKOUT:

For time:

200m Farmers Carry

160m Waiters Walk (80/80)

120m Rack Carry

 

STIMULUS: Posture and core stability

Monday 3/11/24

CYCLE NOTES: The front squat is serving 2 purposes here. First, we want to check in with a movement we haven’t used in a while, and that will be a focus in the upcoming cycle. Second, the front squat is an opportunity for athletes focusing on building strength/prepping for the powerlifting total, to use an accessory to improve aspects of the back squat.

The conditioning requires the athletes pay attention to pacing, and to pushing the pace on longer cardio intervals.

 

STRENGTH:

Front Squat 5-5-5-5-5

STIMULUS: Maintain speed and posture under increasing load

 

WORKOUT:

13:00 AMRAP:

13 Box Jumps

42 calories

STIMULUS: Maintain power and pace

 

Sunday 3/10/24

 

TODAY’S SCHEDULE

9:30 – 10:30am: HIIT BOOTCAMP

9:30 – 10:30am: OPEN GYM

10:00 – 10:45am: KidsFit

10:30 – 11:30am: OPEN GYM

10:45 – 11:30am: HardCORE

10:45 – 11:30am: YouthFit