March 2024

CrossFit Main teams of 2: for time, i go- you go- individual movements21 thrusters, 21 pullups15 thrusters, 15 pullup9 thrusters, 9 pulluprest as long as it takes you to complete, then…9-915-1521-21 All levels:~35-45% of 1rm PPscale pull ups to how you tested in

CrossFit Main strengthE2MIN x 10 min (5 sets)5 Deadlift 0: 5x deadlift @35%5x jump tall box jump2: 5x DL @ 45%5x box jump4: 5x DL @ 55%5x box jump6: 5x DL @ 65%5x box jump8: 5x DL @ 75%5x box jump10: 5+ reps DL @ 85%

CrossFit Main: 30 min running clock; 5 min row, 5 min bike4 min row, 4 min bike3 min row, 3 min bike2 min row, 2 min bike1 min row, 1 min bike*goal with this workout is to start at a moderate sustainable pace and increase pace each round as time decreases

Main Strength E2 min x 10 (5 sets)odd min: back squateven min: DB box step ups *levels found below0: 5x back squat @35%5x each side DB box step ups- low box2: 5x BS @ 45%5x each side DB box step4: 5x BS @ 55%5x each side DB step up6: 5x BS @ 65%5x each side

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CF Open 24.3- TBA Thursday evening

CrossFit: (revisit from January) Main:5 rounds for time: (20 min cap) goal is sub 15 min.50′ DB walking lunge, R 25′ down, L 25′ back20 alt. arm DB hang clean and press20 DB goblet squats Lvl6: DB70/50# OH WLLvl5: 50/40#, OH WLLvl4: 50/35#, FR shoulder WLLvl3: 35/25#, FR shoulder WLLvl2: 30/20#, farmers carry WLLvl1: 20/15#,

CrossFit Jackie’1000m. Row50 Thrusters30 pullups Level 6: 1000m. Row, 50 thrusters 45/45# thrusters- unassisted pullupsLvl5: 1000m. Row, 50 thrusters 45/35#, unassisted pullupsLvl4: 800m Row, 40 thrusters 35/25#, assisted pullupsLvl3: 800m Row, 40 thrusters 25/15#, assisted pullupsLvl2: 600m row, 30 thrusters 15/15#, 20 assisted pullupsLvl1: 600m row, 30 air squat/dowel, 20 ring rows *goal time frame

CrossFit: Main strength E3MOM x 15 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%5x each side DB bent over row3: 5x PP @ 45%5x each side DB bent over row6: 5x PP @ 55%5x each side DB bent over row9: 5x PP @ 65%5x each side DB bent over