CrossFit Workouts for Week of 2/27-3/

Monday, February 27th

STRENGTH (PERFORMANCE)

EMOM x 8 MINUTES

MIN 1 – 1-2 Power Cleans*

MIN 2 – 1-2 Bar Muscle-Ups

*Start moderate and build up to and possibly past workout weight.

(Score is Weight)

STRENGTH (FITNESS)

EMOM x 8 MINUTES

MIN 1 – 1-2 Power Cleans*

MIN 2 – 2-3 Pull-Ups

*Start light and build up to and possibly past workout weight.

(Score is Weight)

WORKOUT

(PERFORMANCE)

15 ROUNDS FOR TIME

3 Bar Muscle-Ups*

2 Box Jumps (30/24)

1 Power Clean (205/145)

*2 Ring Muscle-Ups Optional.

(Score is Time)

WORKOUT (FITNESS)

12 ROUNDS FOR TIME

6 Pull-Ups*

4 Box Jumps (24/20)

2 Power Clean (155/105)

*4 Chest to Bar Pull-Ups Optional.

(Score is Time)

https://vimeo.com/800815241

Tuesday, February 28th    

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME

50/40 Cal Bike

40 KB Swings (53/35)

30 KB Goblet Lunges

20 Burpees

25/20 Cal Bike

20 KB Swings

15 KB Goblet Lunges

10 Burpees

(Score is Time)

WORKOUT (FITNESS)

2 ROUNDS FOR TIME

40/30 Cal Bike

40 KB Swings (35/26)

30 KB Goblet Lunges

15 Burpees

20/15 Cal Bike

20 KB Swings

15 KB Goblet Lunges

5 Burpees

(Score is Time)

https://vimeo.com/800814641

Wednesday, March 1st     

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Mod 5-Rep Push Press (Score is Weight)

WORKOUT (PERFORMANCE)

“HURRICANE”

ON A 5:00 RUNNING CLOCK…*

Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES

2-4-6-and so on…

Push Press (115/75)

Toes to Bar

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…

Max Cal Row

(Score it Total Reps)

WORKOUT (FITNESS)

“HURRICANE (F)”

 ON A 5:00 RUNNING CLOCK…*

Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES

2-4-6-and so on…

Push Press (75/55)

Toes to Something**

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…

Max Cal Row

**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score it Total Reps)

https://vimeo.com/800814189

Thursday, March 2nd  

WORKOUT (PERFORMANCE)

AMRAP x 20 MINUTES

400m Run

20 Slam Balls (Athlete Choice)*

8/8 Lateral Box Step-Ups (24/20)

200m Run

10 Hand Release Push-Ups

8 Slam Ball Alt. Box Step-Overs*

*Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Overs with a Plate.

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 20 MINUTES

2:00 Run for Distance

16 Slam Balls

(Athlete Choice)*

12 Alt. Box Step-Ups (24/20)

1:00 Run for Distance

10 Push-Ups

8 Slam Ball Alt. Box Step-Ups*

*Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Ups with a Plate.

(Score is Rounds + Reps)

https://vimeo.com/800810330

Friday, March 3rd

Workout and Session Plan will be posted to the Wodify App Thursday evening after the Open 23.3 Announcement!

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