Monday 2.13.2023

*Reminder: The CrossFit Open starts this week! Get registered now!

*Coach’s Notes:

• Fitness Part A will combine some jumping, hinging, pushing, and pulling. Use the Box Jumps as an opportunity to work on your vertical jump, landing as tall as possible on each rep. If jumping is not for you, sub this out with Russian Step Ups (bodyweight or weighted).

• Performance Part B is a repeat workout from quite a while ago. If you don’t have Pistols, try subbing these to a box or bench, or performing a kickstand variation.

• Part C accessory work is intended to refocus our brains on some quality movement and positions after hitting some intensity. Keep the loading light here.

“FITNESS”

A. Three sets of:
Tall Box Jump x 4-6 reps (jump up, stand, step down, repeat)
Rest 15 seconds
Stagger Stance Romanian Deadlift (Barbell or Dumbbells) x 6-8/leg @3010
Rest 15 seconds
Tempo Push-ups x 8-10 reps @ 11X1
Rest 15 seconds
Banded Face Pull x 12-15 reps @ 11X1
Rest 60 seconds

B. Against a 10-minute clock, complete:
3-6-9-12-15....
Russian Kettlebell Swings
Piked or Lying Leg Lift-Overs (R+L = 1)
*5/4 Calorie Bike after each set

C. Two sets of:
Three Point Single Arm Dumbbell Row x 10-12 reps each arm @ 2010
Rest as needed
Reverse Plank Hold x 30-40 seconds
Rest as needed

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Build in load from 60% to something heavy for today

B. For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/103 lbs)

C. Two sets of:
Three Point Single Arm Dumbbell Row x 10-12 reps each arm @ 2010
Rest as needed
Reverse Plank Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds