ūüĒ∑ The CrossFit Open is right around the corner now. ¬†We’ll be posting in the private FB group soon about forming teams and having some fun on Friday Night Lights in March. ¬†Reminder on dates: ¬†3/12, 3/19, 3/26.

 

Madison working on Dumbbell Snatches

 

Programming

-Monday-

Kicking off the week with strength work on the Shoulder Press and Push Press as you’ll quickly build to a heavy set on each. ¬†Conditioning work is a short rep scheme triplet of Strict Pull Ups, Dumbbell Snatches, and Air Squats to keep you moving.

 

-Tuesday-

Back Squat sets of 8 then interval work going :45 ON and :15 OFF with Cal Rowing, Push Ups, and Box Jump Overs.  You can hit both with whatever intensity you have for the day.

 

-Wednesday-

Lots of snatches mid week.  Using our strength period to practice the Hang Power Snatch then we have a descending ladder of light Hang Power Snatches and Ab Mat Situps.  Getting some volume on these movements today.

 

-Thursday-

Starting with an AMRAP of Wall Balls and Handstand Walks (or a progression of choice). ¬†We’ll have options of Bear Walks, Shoulder Taps, Box Handstand Circles, etc. to build skill and keep you moving. ¬†Accessory strength work afterwards of Single Leg Kettlebell Deadlifts and Double Dumbbell Bent over Rows.

 

-Friday-

Heavy Power Clean singles! ¬†Load up during strength time then we’ll drop it down a little lighter but still challenging for a chipper workout. ¬†Conditioning is a fun little chipper of Cal Rows, Power Cleans, Pull Ups, Front Squats, and Bar-Facing Burpees.

 

-Saturday-

Partner workout on an AMRAP of Toes-to-Bar, Light Push Jerks, and Walking Lunges.  Work together and start your weekend with fitness.