Monday, March 22
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 250 meter row + 10 pass throughs + 10 OHS w/pvc + 10 alt step-ups + 10 strict press w/light DB
WOD:
CrossFit Open 21.2 (20:00 cap)
For time -
10 DB snatches (50/35)
15 burpee box jump-overs (24/20)
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
*Scaled weight for DB snatches is 35/20; Step-overs permitted for scaled
Core Finisher:
12:00 EMOM - :40 tuck-ups/:20 rest; :40 mountain climbers/:20 rest; :40 supine heel taps
Tuesday, March 23
Warm-up: 8-6-4-2 - banded good mornings + bootstrappers + groiners + row cals + kip swings or ring rows
Strength:
In 16:00, build to a tough deadlift single
WOD:
For time (14:00 cap)
21-15-9
Calorie bike
Toes-to-bar
:60 rest
21-15-9
KB swings (50/35)
400 meter run after each round
*Scaling options for toes-to-bar - knees-to-elbow or v-ups
Wednesday, March 24
Warm-up: 3 rounds - 10 banded bent-over rows + :30 plank + 10 plate ground to overhead + :30 bike
Strength:
Every :90 for 4 rounds -
1st: :45 double under/jump rope practice
2nd: 8-10 DB bench press
WOD:
For time -
50/35 calorie row
25 sit-ups
50 thrusters (95/65)
25 sit-ups
50/35 calorie row
Accessory (optional):
Accumulate 50 alternating glute bridge marches
Thursday, March 25
Warm-up: 2:00 easy row + 5-4-3-2-1 - muscle cleans + front squats + push-ups + burpees
Strength:
In 15:00, build to a tough power clean or squat clean single (athlete’s choice)
WOD:
12:00 AMRAP -
10 power cleans (135/95 or 95/65)
30 double unders
Accessory (optional):
Accumulate 50 anti-rotational banded press/side
Friday, March 26
Warm-up: 3 rounds - 5 inch worms w/push-up + :30 handstand hold or plank + 10 ring rows + 3 back squats, building toward 70%, or moderate weight
Strength:
In 15:00, work to complete the following back squat sequence -
3-2-1 @ 70% 1RM
3-2-1 @ 75% 1RM
3-2-1 @ 85% 1RM
*Take sufficient rest between sets
WOD:
In teams of 2, 1 partner working at a time -
20 rounds for time -
2 strict pull-ups or 1 muscle up
4 handstand push-ups
6 burpees
*Scaling option for HSPU - pike push-ups from box or hand release push-ups
Saturday, March 27
Warm-up:
12:00 EMOM -
1st: :30 jumping squats or air squats
2nd: :30 groiners
3rd: :30 walking lunges
4th: :30 banded good mornings
WOD:
“Morrison”
50-40-30-20-10 reps for time -
Wall balls (20/14)
Box jumps
KB swings
Accessory:
200 meter 1-arm KB waiters carry, switch arms as needed