Notes: fourth week in the Open Cycle! Open workouts will be available Th nights at 5pm, from their the programming for Friday-Sunday will be manipulated to fit within the scope of the workout.
Th and Sundays are considered “rest days” during this cycle and are not considered part of the overall program. They will always be slightly longer workouts. This our 6th cycle and will finish off our CrossFit Calendar year and bring us to the CrossFit Open which begins in 8 weeks, on Thursday, February 23rd. To prepare for the unknown and unknowable this cycle will not be as regulated as cycles before. We will be focusing on strength more so than our last cycle which was focused on endurance, which means it’s time for higher intensity.. We should go into the open strong and with high capacity.
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 March 13th, 2017

Every two minutes for 16 minutes, 5 Back Squats, Ascending (last week of this)
16 minute AMRAP:
60 Cal Row
50 Wall Balls
40 alt pistols
30 HSPU’s
20 Ring Muscle Ups

L1: 10/8, air squats, Seated Press, or Hand Release Push-Ups, ring rows
L2: 14/10, spotted pistols, Hand Release Push-Ups or Piked HSPU

Tuesday March 14th, 2017

Every 2 minutes for 18 minutes: 2 Cleans (full) + 1 Jerk


4 Rounds:
200 meter sandbag run
3 Rope Climbs

Notes: L1: 30lbs, rope lowers
L2: 50/30, climb as high as possible
Rx: 70/50
Rx+: 90/70 legless
Wed March 15th, 2017

Every 4 minutes for 20 minutes: 20 single leg weighted step ups (alt), 1 minute plank

Notes: L1: 10/8, 15/10DB
L2: 14/10, 25/20
Rx: 20/14, 40/30

5 Rounds:
20 KB Swings
400 Meter Run

Notes: L1: 16/12kg (russian)
L2: 20/16kg
Rx: 28/20kg
Rx+: 32/24kg

Thursday March 16th, 2017

8 Rounds:
Row 400 meters
40 Double Unders
Rest 1:1
Friday March 17th, 2017


Saturday March 18th, 2017

Sunday March 19th 2017