CrossFit Workouts for Week of 2/26-3/02/2024

Monday, February 26th

Strength

EVERY 1:30 x 5 SETS*

1 Power Snatch

+

2 Hang Snatch**

*Start Light-Moderate and build to Mod-Heavy.

**Option for Squat or Power.

(Score is Weight)

Workout

TRAP DOOR

5 ROUNDS FOR TIME

8 Power Snatches (135/95)(95/65)

10 Burpees Over Bar

12 Pull-Ups*

(Score is Time)

*Option for Chest to Bar Pull-ups

Tuesday, February 27th

Workout

EMOM x 25 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – 16 Front Rack Alt. Lunges (95/65)(65/45)

MIN 4 – Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

Wednesday, February 28th

Workout

AMRAP x 15 MINUTES

200m Run

20 Alt. DB Hang Power Clean & Jerks (50/35)(35/20)

2 Wall Walks

(Score is Rounds + Reps)

Thursday, February 29th

Workout

3 SETS FOR QUALITY*

100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**

750/600m Row

1:00 Jump Rope Practice***

20 Up-Downs

20 KB Goblet Alt. Lunges

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!

**50m w/ Right Arm, 50m w/ Left Arm.

***Jump Rope Options…

Single Unders

Double Unders

Crossover Single Unders

-Rest 1:00 b/t Sets-

(No Measure)

Friday, March 1st

CrossFit OPEN Workout 24.1

Workout will be announced at 12pm on Thursday.

Saturday, March 2nd

Workout

IN TEAMS OF 2…

AMRAP x 30 MINUTES

100 Wall Balls (Athlete Choice)

80/60 Cal Bike

60 Deadlifts (Athlete Choice)

40 Handstand Push-Ups or Hand Release Push-Ups

*P1 works while P2 rests. Split work as needed. Athletes must complete movements in order and complete all of one movement before moving to the next.

**Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

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POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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