March 14

Saturday, March 14, 2015

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

Prehab:

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

Warm-up:

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.