Notes: It is our seventh Week of the Open Cycle, and the Open is over! We will spend the next two weeks having a little fun and deloading from the Open while getting back into routine. We will do some fun basic testing workouts this week and next. Our new micro cycle (four weeks), will start April 17th with a focus on Muscle Ups!

As always, scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.
Monday April 3rd, 2017

Every 3 minutes for 21 minutes: Row 20/15 Calories 3 Back Squats@70-80%

Notes: Record weight
L1-L2:15/10 Cals

Muscle Ups
Squat Snatches
Rx: 135/95
Tuesday April 4th, 2017

Every 90 seconds for 18 minutes: 5 Strict Handstand Push-Ups

Notes: L1: 5 Strict seated press, or 5 Push-Ups, or Piked on a box or bench (perfect form)
L2: Assisted or Piked
Rx: as written
Rx+ Deficit 4/2”

12 minute AMRAP:
50 Double Unders
20 Burpees

Wed April 5th, 2017

Every 2 minutes for 18 minutes: 2 Deadlifts

Notes: 1 Rep less than last week, go heavier.
Rx/Rx+: Deficit Deadlifts

5 Rounds for time:
Row 500 Meters
10 Power Cleans

Notes: 20 minute time cap
L1: Hang PC 45/35
L2: 75/55
Rx: 115/75
Rx+: 135/95

Thursday April 6th, 2017

40 minute AMRAP:
Farmer’s Carry 100 Meters
Walking Lunge 100 Feet
Bear Crawl 100 Feet
25 ABMAT Sit-Ups
25 KB Swings

Notes: L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg
Rx+: 32/24kg

Friday April 7th, 2017

Every 2 minutes for 18 minutes 3 snatch singles - ACROSS- work at 70-80% no misses


AMRAP in 15 minutes:
Run 200 meters
15 Pull-Ups

L1: Ring Rows
L2: Banded Pull-Ups
Rx+: Chest to Bar

Saturday April 8th, 2017

Partner Workout-
35 minutes AMRAP:
10 Push Press
15 Burpee Box Jumps
200 Meter Row

Notes: Alternate full rounds with your partner
L1: DB 15/10, 10 BBJ 12/8”
L2: 75/55, 20/16”
Rx: 95/65, 24/20”
Sunday April 9th, 2017

For time:
Run 800 meters with a 45-lb. plate
50 Toes to Bar
25 Front Squats
5 Rope Climbs
100 Wall Balls
5 Rope Climbs
25 Front Squats
5 Rope Climbs
Run 800 meters with a 45-lb. plate

Notes: Front Squats from the ground
L1: No weight, V-Ups, Air Squats, Rope lowers, 10/8
L2: 10lb plate, Knee raises, 75/55, Climb as high as possible. 14/10
Rx: 155/105, 20/14


Click here for programming from the week of March 27th