Monday, March 3
Warm-up: 8-6-4 bench press (start w/ empty barbell and build toward 65% 1RM) + alt shoulder tap from HS or plank + prone scorpion stretch/side + push-up to pike
Strength:
9:00 EMOM -
3-5 bench press (continued warm up for WOD)
Max distance HS walk or :30 HS walk progression (e.g., pike up from rower)
Rest
WOD:
In 22:00, complete the following (if lifting lighter, double reps each set) -
Every 2:00 x5 (0:00-10:00):
5-4-3-2-1
Bench press @ 65, 70, 75, 80, 85% 1RM
-2:00 rest-
Every 2:00 x5 (12:00-22:00):
5-4-3-2-1
Bench press @ 70, 75, 80, 85, 90+% 1RM
Accessory:
3x12 chest supported DB lat kickbacks, slow and controlled (2 @ moderate weight)
https://youtu.be/E7Bu5WVIxgY?si=LvEUW1aoL6u8lcTI
Tuesday, March 4
Warm-up: 15:00 AMRAP - 10 alt goblet curtsy lunge (light) + 5 deadlift (start light and build) + 10 alt Cossack squat + 5/side thread the needle w/ thoracic extension
Strength:
Every 2:00 x4 (16:00) -
20-16-14-12 alt goblet curtsy lunge (50/35 or 40/25 or 30/15)
4 deadlift, building slightly heavier than WOD weight
WOD:
For time -
800 meter run
30 deadlift (225/155 or 155/105 or 105/75)
800 meter run
Accessory:
3x 21 barbell bicep curl series @ 45/35 (:60 rest between sets)
https://youtube.com/shorts/KPc_M2Iw2m0?si=zr5p93I9CANszije
Wednesday, March 5
Warm-up: 2 rounds - 10 weighted bootstrapper from bench + 12 alt single leg v-up + 10 banded forward raise + 12 pvc pass through + 10 alt quad stretch (:02 hold @ top)
WOD:
3 rounds @ steady pace (zone 2) -
30 front squat (empty barbell)
30 strict press (empty barbell)
400 meter row or ski
30 cal bike
30 sit-up (weighted and/or GHD if possible)
Accessory:
3x 7-10/side supine single leg hamstring curl on exercise ball (:60 rest b/t rounds)
https://youtube.com/shorts/wFXBLEtIwJA?si=KWAxSrN7liqsiHL-
Thursday, March 6
Warm-up: 2 rounds - 6 alt renegade row (2 @ light weight) + :30 easy jump rope + 6/side 1-arm ring row + :30 banded lat pulldown + 12 banded pull-apart + :30 cat cow
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
5-10 strict pull-up
10-12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
WOD:
For total calories -
18:00 row, bike, or ski
Every 3:00 x6 (@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00) -
50 double under or 100 singles
Accessory:
Accumulate the following -
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch
1:00 supine weighted pec stretch https://youtu.be/qhR8xTNLZQk?si=rWzyCtJDYYLnxglx
Friday, March 7
Warm-up: 1:00 easy ski, arms only (1x) directly into 8-6-4 thruster (start w/ empty barbell) + kip swing + alt reverse Samson + alt toe touch from plank + alt thoracic reach from low squat + :30 easy jump rope
WOD:
CrossFit Open workout 25.2 (22.3 repeat) -
For time (12:00 time cap)-
21 pull-up or jumping pull-up
42 double under or singles
21 thruster @ 95/65 or 65/45
18 chest-to-bar pull-up or chin-over-bar pull-up
36 double under or singles
18 thruster @ 115/75 or 85/55
15 bar muscle-up or chest-to-bar pull-up
30 double under or singles
15 thruster @ 135/85 or 105/65)
Accessory:
3 rounds (:60 rest between rounds) -
:30-:45 barbell ab rollout
10-15 barbell hip thrust @ ending thruster weight (:01 pause @ top)
Saturday, March 8
Warm-up: 15:00 AMRAP - 4 broad jump + 8 alt pistol squat to bench + 12 hamstring scoops + 8/side seated ankle rotations + 4 inch worm w/ push-up
WOD:
For quality reps @ steady pace (zone 2) -
8-16-24
Pistol squat, alternating
Bike calories
-2:00 rest-
8-16-24
Handstand push-up or any push-up variation
Ski calories
-2:00 rest-
8-16-24
Box jump over or step-over (30/24 in or lower)
Row calories
Accessory:
Accumualte 50-100 v-up pass through