March 14

Saturday, March 14, 2015

Today’s programming may be altered depending on what the CrossFit Games Open workout was yesterday!


Posterior chain flossing, 1 minute each
Monster walks, 10 each direction
10 Banded squats
Ankle mobility, 30 seconds each
Super rack stretch, 30 seconds each
Samson stretch, 30 seconds each


Run 400 meters
10 Tuck ups
10 Push ups
10 Good mornings
5 Pause Back squat

Cool down:

50 Abmat sit ups
Cobra stretch, 30 seconds
Down dog calf stretch, 30 seconds
Pigeon, 2 minutes each

Fitness and Advanced Strength

Back Squat 5×3

Notes:  Last week on this protocol!  If you performed this last week, increase the load by 3-5% for all sets.  Rest no more than 2:30 between sets.  New athletes should focus on quality over load and use a box if needed to ensure quality depth and form.  Experienced athletes should attempt to perform around 90-93%.

Partner Conditioning

5 minute Amrap:
12 Box Jump Overs
12 Bar Facing Burpees
6 Hang Squat Cleans

Rest 5 Minutes

5 minute Amrap:
10 Box Jump Overs
10 Bar Facing Burpees
5 Hang Squat Cleans

Rest 5 Minutes

5 minute Amrap:
8 Box Jump Overs
8 Bar Facing Burpees
4 Hang Squat Cleans

Notes:  Partner 1 works for 5 minutes, while partner 2 rests for 5 minutes.  Each partner performs the 3 different working sets.  You should go all out for each 5 minutes!  Score total rounds completed.  Prescribed is 65/45 and 24”/20” boxes.  

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