Week 2 of the 2018 OPEN! Let’s sign up  HERE! and rally with your peers over the next five weeks to test your fitness!

 

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 February 26th 2018  

 

Strength

Every 2 minutes for 18 minutes:

10 Bar Facing Burpees

2 Snatches (squat), Across

 

Notes: Record weight used

 

Conditioning:

15-12-9 reps for time of:

Squat Cleans

Bar Muscle-up

 

Notes: 14 minute time cap

L1: Ring Rows, Squat empty bb or 15/10 dbs

L2: Jumping or Banded Bar MU 95/65

Rx: 155/105

 

Tuesday February 27th 2018

 

Strength:

Every 3 minutes for 15 minutes 5 deadlifts, building

 

Notes: record a heavy set of five

 

Conditioning:

Five 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

 

Notes: Score is total calories

L1: Empty Barbell or DB’s 15/10, 12/8”

L2: 75/55, 20/12”

Rx: 135/95 24/20”

Rx+: 185/135, 24/20”

 

Wednesday February 28th, 2018

 

Strength:

EMOM for 16 minutes:

ODD: Strict Chest to Bar

EVEN: Double Unders

 

Notes:

L1: 8 Ring Rows, 35 single unders

L2: 8 Banded chest to bar, 35 double under attempts

Rx: 8 strict chest to bar, 50 double unders

Rx+: 10 strict chest to bar, 60 double unders

 

Conditioning:

Every 6 minutes for 30 minutes:

Run 200 Meters

10 Burpees onto a plate

15 Handstand Push-ups (must be an unbroken set, once you come down your set is finished)

 

Notes: Each round should be an all out sprint, scale so you get at least 90 seconds rest. Scale the handstand push-ups first to 10.

L1: Push-Ups or strict press

L2: Piked Push-Ups

 

Thursday March 1st, 2018

 

15 minute AMRAP:

10 Hang Power Cleans

20 KB Swings

30 Abmat Sit-Ups

 

Rest 5 minutes

 

15 minute AMRAP:

10 Push Press

20 Sumo Deadlift High Pulls

500 Meter Row

 

Notes:

L1:  45/35 or 15/10, 12/8kg

L2: 75/55, 16/12kg

Rx:135/95, 24/16kg

 

Friday March 2nd, 2018

 

TBA

 

Saturday March 3rd, 2018

CrossFit Games Open Workout 18.2

 

Sunday, March 4th 2018

 

Conditioning:

TBA

Click here for Programming from the Week of February 19th, 2018

 

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