Tuesday 3/20
CrossFit: A. Pistol progression B. For time: 10 min cap. 30 pistols 25 situps 20 pistols 25 situps 10 pistols 25 situps QuickFit: 4 rounds for time: Run 400m 15 body rows
March 2018
Monday 3/19
CrossFit: A. Squat prep/ warmup B. E3 min x 15 min: 5 back squats @ 80% of test week 3rm C. Alternating EMOM couch stretch x 6 min Longevity: Alternating EMOM x 6 min Min 1: jog :60 sec Min 2: burpees :45 sec Min 3: russian kb swing :30 sec QuickFit: In teams of
Friday 3/16
CrossFit A. Squat prep/warmup B. E3min x 15 min: 5 back squats @ 75% of last weeks 3RM C. Alternating EMOM couch stretch x 6min (3 min each side) Longevity Back Squat 3-3-3-2-2-1-1-1 reps pick loads that allow you to attempt to set a PR in later sets QuickFit For time: 400m Run 40 Goblet
Thursday 3/15
CrossFit & QuickFit Teams of 2: AMRAP 20 Min: Partners Alternate Movements Row 500m/400m 15 DB Thrusters 15 burpees Burn30 Alternating EMOM x 15min: Min 1: bike max distance Min 2: abmat situps x max reps Min 3: burpees x max reps
Wednesday 3/14
CrossFit A. Kipping pull-up skill progression B. For time (12 min cap): Run 400m, 21 pull-ups Run 400m, 15 pull-ups Run 400m, 9 pull-ups Longevity A. Row mechanics/pacing B. 3 Rounds for time: Row 500/400 meters Rest 1 minute QuickFit EMOM 10 Min (5 sets of each) Minute 1: Max reps ring rows Minute 2:
Tuesday 3/13
CrossFit A. Snatch skill work 1. Burgener warm-up 2. positions-high hang + above knee 3. OHS + snatch balance 4. Snatch from high hang + snatch above knee B. E90 sec x 15 min: Snatch from high hang (pockets) + snatch from above knee *cannot drop bar between reps, can be power or full QuickFit
Monday 3/12
CrossFit A. Hollow-Arch shapes practice-rolls on floor B. Tabata hollow-arch roll 20x10x8 (4 min) C. Hollow-arch swings on cage (beat swing) D. Reverse tabata hollow-arch swing (beat swing) 10x20x8 (4 min) E. Reverse tabata L-sit/tuck sit hold – hanging from cage 10x20x8 (4 min) Longevity 5 rounds for time of: Run 4 laps – down
Saturday 3/10 and Sunday 3/11
Saturday: 8-10 open gym/ performance training/ CF open makeup 10-11am: weightlifting 11am gym closed Sunday: Rest Day
Saturday 3/10 and Sunday 3/11 Read More »
Friday 3/9
CrossFit: A. Pistol Progressions B. Pistol/pistol scale tabata 20x10x8 Longevity: A. Deadlift mechanics kb+barbell B. Deadlift increasing weight/ decreasing reps 5-4-3-2-1 QuickFit: 3 rounds 1 min bike 1 min slam balls 1 min jump rope 1 min air squats 1 min rest ** CrossFit Open
