Week of March 15

FOR THE WEEK OF MARCH 15th

This week’s birthdays: Lawyer extraordinaire Ricky Huff (Monday), returning member Ryann Potts (Monday), so good at every workout that it makes me jealous CJ (Friday), and THE headbanded warrior Sharon Henry (Sunday)

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

SUNDAY

The day of rest – take it! The way you work in here you definitely need it. Spend time with family and friends, and give thanks for the many blessings in life.

 

MONDAY

Warm Up

2 minutes easy pace on any machine or 400m run

2 rounds:

30’ dumbbell overhead carry each arm

5 v ups

Strength/Skill Work

Snatch complex (8 min)

WOD

On the 1:30 x 5 sets:

3-position power snatch

3 overhead squats

Cap: 8 minutes

notes

1 from power position/pockets

1 from the hang/above the knees

1 from the floor

Set 1 – 50% 1rm power snatch

Set 2 – 55% of 1rm power snatch

Set 3-5 – 55-65% of 1rm power snatch

Metcon

Bi-weekly (15-20 min)

WOD stuff

4 rounds for time:

10 burpee chest to bar pull ups

20 hang power snatches 75/55

21/15 cal bike or 30/21 cal row

Cap: 20 minutes


>notes

power snatch should be load you can complete 20+ unbroken reps with when fresh

TUESDAY

Warm up

2 minutes easy pace on machine or 400m run

3-5 rounds

7 push ups

7 air squats

Metcon

Boop (14 min)

WOD stuff

Max calorie row or bike

but

every 2 minutes (starting at 0:00)

7 toes to bar

7 push press 95/65

7 front squats 95/65

Cap: 14 min

>notes

should be light enough to go unbroken

Accessory work/prehab

Body armor (10-15 min)

WOD stuff

3 giant sets:

1:00 min plank

50 banded pull aparts

25 banded tricep push downs

Cap: 15 min

>notes

take care of those shoulders – they’ve taken a beating since 21.1 and need to recover

 

WEDNESDAY

Warm up

3-4 minutes jump rope practice

3 rounds:

4 broad jumps, increasing effort and intensity each round, start conservatively

Skill work/practice

Gymnastics practice (12-18 min)

WOD stuff

3-6 rounds for QUALITY

9 box jump overs 24/20”

3-9 chest to bar pull ups

rest 1:00

Cap: 18 min

>notes

working on footwork and efficiency in box jump overs and rhythm in chest to bar pull ups

Metcon

Power play (7 min)

WOD stuff

AMRAP 7 min

1 power clean 155/105

30 double unders

2 power cleans 155/105

30 double unders

3 power clean 155/105

30 double unders

……power cleans increase by one until clock hits 7 min

Cap: 7 min

>notes

barbell load should be something you could do 10-15 times unbroken when fresh

 

THURSDAY – OPEN GYM OR…

Group stretch

20 minutes of group stretching

Open Gym Ideas

Open Track Programming TBA

IF YOU AREN’T DOING THE OPEN

Option 1: 20 minutes to find a 20 rep max back squat

Option 2:

“Tumilson” – Hero Workout

8 rounds for time:

200m run

11 dumbbell burpee deadlifts 60#/40#

 

FRIDAY

21.2 – TBD

We’ll do the workout in class and then Open judging for athletes entering scores online will start at 7:15pm. Come out even if you aren’t competing to cheer on your friends and join in the fun!

 

SATURDAY

8:00 OPEN GYM
9:00 TEAM/INDIVIDUAL WOD – come see what Coach Andy has cooked up! Open judging starts at 10:15 am and Legends compete after.

NEWS AND UPDATES

LEGENDS AND CROSSFIT KIDS CLASSES

Please be aware that Legends and Kids classes occur throughout the day and space and equipment on the

west side of the gym is needed.  Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Legends classes: Monday, Wednesday, Friday 8, 9, 10 am
-Kids classes: Monday, Tuesday, Thursday 4, 5, 6 pm


THE OPEN IS COMING

Our first week went smoothly and was a ton of fun, thank you all for making it such a success! 1 down, 2 to go!

Once a year ahead of the CrossFit Games, CrossFit hosts an online qualifier that is accessible to ANYONE AND EVERYONE! It’s a $20 investment for 3 weeks of local competition to see where your fitness levels compared to last year, to others in the box, and to others across the world in your age bracket and gender.

Rebels provides Open judging for athletes Friday nights and Saturday mornings. It’s a fun time to be around as everyone competes. The energy is electric and the sense of community is strong.

Register online here: https://games.crossfit.com/open