CrossFit Workouts for Week of 3/20-3/24/2023

Monday, March 20^th

EXTENDED WARM-UP

EVERY 4:00 x 3 SETS

6-8 Reps of Pistol Options*

3 Front Squats**

1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Bike in Time Remaining-

**Start Moderate and build to workout weight. Must come from floor.

(No Measure)

*Options:

Narrow Stance Air Squats

Alt. Heel Elevated Pistols

Alt. Plate Weighted Pistols

Single Leg Box Lowers

Single Leg Box Squats

Rig Assisted Pistols

WORKOUT (PERFORMANCE)*

“NCFIT GIRLS”

3 ROUNDS FOR TIME

30/25 Cal Bike

20 Alt. Pistols

15 Bar Muscle-Ups

7 Front Squats (205/145)

(Score is Time)

(FITNESS)

“NCFIT GIRLS (F)”

3 ROUNDS FOR TIME

25/20 Cal Bike

20 Narrow Stance Air Squats

15 Strict Pull-Ups

7 Front Squat (145/100)

(Score is Time)

https://vimeo.com/807844710

Tuesday, March 21^st     

STRENGTH

EMOM x 4 MINUTES*

3 TNG Power Snatches

-Into-

EMOM x 3 MINUTES*

2 TNG Power Snatches

-Into-

EMOM x 2 MINUTES*

1 Power Snatch

*Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today.

 (Score is Weight)

WORKOUT (PERFORMANCE)

“ANNIEBEL”

FOR TIME*

50-40-30-20-10

Double Unders

Sit-Ups

*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).

(Score is Time)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

(FITNESS)

“ANNIEBEL (F)”

FOR TIME*

100-80-60-40-20**

Single Unders

50-40-30-20-10

Sit-Ups

*After each full round complete 6 Power Snatches (95/65). The workout ends with 6 Power Snatches (30 total).

**Option to complete 25-25-25-25-25 Double Unders.

(Score is Time)

**This is a Mash-Up of the Classic CF workout Annie and Isabel

https://vimeo.com/807844321

Wednesday, March 22^nd  

SKILL

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice*

*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.

(No Measure)

WORKOUT (PERFORMANCE)

“RAPUNZEL”

2 SETS**

AMRAP x 8 MINUTES

2 Rope Climb

100′ Shuttle Run (25′ Out, 25′ Back)*

:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc) Each 25′ counts as 1 Rep.

**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)

(FITNESS)

“RAPUNZEL (F)”

2 SETS**

AMRAP x 8 MINUTES

8 Single Ring Vertical Grip Ring Rows

100′ Shuttle Run (25′ Out, 25′ Back)*

:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc). Each 25′ counts as 1 Rep.

**Reset to original numbers at the beginning of the second AMRAP. (Score is Lowest Rounds + Reps)

https://vimeo.com/807843984

Thursday, March 23^rd

STRENGTH

5-4-3-2 Deadlift*

*Start Moderate-Heavy and build up to workout weight.

(Score is Weight)

WORKOUT (PERFORMANCE)

“ROSIE THE RIVETER”

EMOM x 18 MINUTES

MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups

MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*

MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

(FITNESS)

“ROSIE THE RIVETER (F)”

EMOM x 18 MINUTES

MIN 1 – 2 Deadlifts (225/155) + 12 Pike Push-Ups

MIN 2 – 2 Deadlifts + Max Box Jumps (20)*

MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

https://vimeo.com/807843375

Friday, March 24^th

WORKOUT (PERFORMANCE)

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-Ups

(Score is Time)

(FITNESS)

“FRAN (F)”

AMRAP x 7 MINUTES*

21-15-9

Thrusters (45/35)

Jumping Pull-Ups

(Score is Total Reps)

*After finishing the set of 9s, restart at the beginning of the AMRAP.

https://vimeo.com/807846468