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CrossFit Workout 3.29.24

Lift
3×3 landmine rotational snatches/side ThenBox squat
3×10–smooth down, fast up tempo, try to add 10-15 lbs to last week
3 sets
12 dumbbell bench @3101 tempo–try to use the same load as last week for more reps
16-18 box hamstring curls at 2020 tempo
staging:
use the back of the boxes in the rig for the curls
benches near the red wall
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CrossFit Workout 3.28.24

Lift
Chest supported row
3×10–pause at the chest for 1 second every rep–try and add 5-10 lbs from last week

superset with
20-30 accumulated pushups with a 1 sec pause at the top and bottom every rep
Workout
12:00 AMRAP
2 rope climbs
10 v-ups/ghds
300m run

quarterfinals legless rope climbs

If weather does not allow running, do
25/20 cal bike in place of the run

If it’s nice, we’re running though!
staging: do your v-ups/ghds in b/t the ropes and garage door, but leave a lane to run through
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CrossFit Workout 3.27.24

Workout
4 RFT, rest 2:00 in b/t
500m/450m row
15 back squats 115/75–
:20 ring support hold

Quarterfinals: front squats, 155

bar comes from the ground today
staging: rowers near the red wall
back squats throughout the room
dip holds on the rig, or if there’s a big class, on the high rings
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CrossFit Workout 3.26.24

Lift
Sumo DL
3×10–try and add 10-20 lbs to last week
10×1 weighted strict pullup–all at 80% of the heaviest weight you got to last weekIf you did a banded variation last week, do 12 reps instead of 10. also accumulate3 sets
10 rear foot elevated split squats/side–goal of the same load as last week
:30 L-sit (accumulated, hanging)–try to do this in less sets this week
staging: put benches out for the RFESS
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CrossFit Workout 3.25.24

Lift
Strict press
3×10 -goal percentage 60-65% of 1rm, try to add 5lbs to last week

superset with

3×10 lat prayers–1031 tempo (1 second down, no pause, 3 seconds up, 1 second pause at the top)

try to add 5-10 lbs to last week
Workout
21-15-9
Box stepovers 2×35/25 to 20/16in
Dumbbell push press, same load

quarterfinals alternating pistols
staging:
boxes spread throughout, do your push presses just beside
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CrossFit Workout 3.23.24

Workout
For time with a partner
20 rounds–you go I go, full rounds (10 each)
5 toes to bar
7 wallballs 20/14–everyone goes to 10
150 run
staging:
boxes spread throughout, wallballs along the walls.
prioritize the red wall and poles to leave space for toes to bar

Note: this is Roman’s going away workout. He’s coming to 9am, we’re going to do an impromptu brunch afterwords. John will grab coffee and bagels, bring anything else you want to share!
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CrossFit Workout 3.22.24

Lift
3×3 landmine rotational snatches/sde

Then

Box squat
2×15–smooth down, fast up tempo.
3 sets
10 dumbbell bench @3101 tempo
15 box hamstring curls at 2020 tempo
staging:
landmines near the red wall.
leave boxes in the rig, just do hamstring curls off the back
benches near the red poles
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CrossFit Workout 3.21.24

Chest supported row
2×15–pause at the chest for 1 second every rep

superset with
20-30 accumulated pushups with a 1 sec pause at the top and bottom every rep
Workout
15:00 AMRAP
300/250m row
:30 handstand hold
25m suitcase carry/side red/green
staging:
rowers near the red wall
hs hold on the wall
suitcase carry behind the rowers
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CrossFit Workout 3.20.24

Workout
20:00 AMRAP
2 Rounds
20/15 cal bike
10 walking lunges, farmer’s grip, total reps, 2×50/35
50 DU

Once those are completed, move onto
2 rounds
20/15 cal bike
10 walking lunges, front rack, total reps, 2×50/35
50 DU


Once those are completed, move onto
AMRAP in remaining time
20/15 cal bike
10 walking lunges, overhead, 2×50/35
50 DU

score is total reps
staging:
bikes near the red wall
du right behind
lunges in the back.
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CrossFit Workout 3.19.24

Lift
Sumo DL
2×15
10×1 weighted strict pullup also accumulate 3 sets
8 rear foot elevated split squats/side
:30 L-sit (accumulated, hanging)
staging:
set up benches for RFESS near the red wall