Monday, March 15
Warm-up: 5:00 AMRAP - :30 jumping jacks + 10 pass throughs + :30 shoulder taps from plank + 10 arm circles
Directly into, 5:00 AMRAP - 1 wall walk + :30 bike + 10 hollow rocks + :30 reverse plank + 20 smooth double unders or singles
WOD:
CrossFit Open workout 21.1
For time (15:00 cap):
1 wall walk
10 double unders
3 wall walls
30 double unders
6 wall walks
60 double unders
9 wall walks
90 double unders
15 wall walks
150 double unders
21 wall walks
210 double unders
*Standard - both hands must touch 10 inches from wall
**Scaling options for wall walks - decrease depth by walking hands in just several inches; replace with walk-outs from box or bench; or sub wall walks for 5-foot bear crawl (5 feet = 1 rep)
***Scaling options for jump rope - single unders or 1:1 double single
Finisher:
12:00 EMOM - :40 sit ups/:20 rest; :40 flutter kicks/:20 rest; :40 easy row/:20 rest (x4)
Tuesday, March 16
Warm-up: 3 rounds - 10 banded good mornings + 10 scorpion stretches (5/side) + :30 pigeon stretch + :30 row, bike, or ski, or 100 meter run
Strength:
In 15:00, build to a tough set of 3 TNG deadlifts
WOD:
15:00 AMRAP -
200 meter run
12 deadlift (225/155 or 175/105)
200 meter run
12 toes-to-bar
*Scaling options for toes-to-bar - knees-to-elbows, hanging knee raises, or v-ups
Accessory (optional):
Accumulate 2:00 battle ropes
Wednesday, March 17
Warm-up: In 10:00, complete as many rounds of the following at a steady pace - 3 back squats (build in weight each round) + 10 bootstrappers + 10 Cossack squats + :30 hamstring stretch + :30 bike, bike, ski, or 100 m run
Strength:
Every :90 for 5 rounds -
1st: 3 back squats, 65-70% 1RM, or moderate weight
2nd: :45 gymnastics pull movement
*gymnastics pull can be ring rows, strict or kipping pull-ups, muscle ups
WOD:
9:00 AMRAP-
15 wall balls
10 1-arm DB overhead walking lunges (50/35)
*Scaling option - plate overhead lunges
Accessory:
Accumulate 2:00 star plank or side plank/side + 50 weighted side bends/side
Thursday, March 18
Warm-up: 9:00 EMOM - 1st: :30 shoulder taps from plank; 2nd: :30 muscle clean and press (empty barbell); 3rd: :30 burpees (slow and steady)
Strength:
E2MOM for 12:00 -
3 TNG power clean and jerk, or power snatch
*Start light and build to challenging weight
WOD:
For time -
50 hang power cleans (95/65 or 75/45)
25 burpees over bar
2:00 rest
25 burpees over bar
50 hang power cleans
Accessory:
Accumulate 50 barbell bicep curls (45/35)
Friday, March 19
Warm-up: 3 rounds - 10 air squats + 5 push-up to pike + 10 pass throughs + :30 plank + 5 inch worms
Skill:
In 12:00, work to complete 3 sets of the following for quality -
12 pistol squats (6/side)
:30-:60 handstand practice (handstand push-ups, handstand walks, handstand hold, etc.)
WOD:
Partner “Angie”
20:00 AMRAP -
100 pull-ups
100 push-ups
100 sit-ups
100 air squats
Accessory:
Accumulate 50 banded pull aparts
Saturday, March 20
Warm-up: 200 meter run, followed by - 10-8-6-4-2 - burpees + single leg v-ups + reverse Samson’s + step-ups
WOD:
30:00 EMOM for max reps -
1st: Max row calories
2nd: Max 1-arm devil press (50/35)
3rd: Max goblet lunges
4th: Max v-ups
5th: Max KB swings (53/35)
6th: Rest
Accessory:
400 meter 1-arm Farmers carry, heavy, switch arms as needed