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
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
