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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