Week of March 13 - March 19
The results of CrossFit are universal, predictable, and repeatable. Decide now what you'd like to order up for your fitness by this time next year.
It's fair to say all of us found ourselves humbled by some aspect of the 2023 CrossFit Games Open! This year's programming was excellent in that it provided a challenge we could all participate in, including both mega wins and frustrating losses. Whether its strength, skills, or conditioning, if you find yourself facing a weakness that you would like to fix by this time next year lets get working on it now. And if you didn't do The Open this year, 2024 has your name all over it! In this episode we're diving into the mental aspect of intensity required to get the adaptations you want out of exercise.
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Workout for the Week
Monday March 13
With a partner
30 Syncro Deadlift
60 Cal Bike - Shared
30 Syncro Deadlift
Compare to April 27/22
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OTM x 15
1) HS walk
2) GHD sit up
3) Pistol
Tuesday March 14
🎈🥳🎂🎉 Happy Birthday today to Cheryl Brecht!!
OT2M x 5 sets: 1 Back Squat
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"10 rounds (scaled 7 rounds)
5 Pull ups
10 Push ups
15 Air Squats"
Wednesday March 15
10 Min AMRAP
10 Hang Power Clean (135/95)
10 Front Rack Lunge (135/95)
10 Bar Facing Burpees
Compare to Nov 6/22
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3 rounds, not for time
10 Sand Bag Squat
1 min Plank
Farmer Carry 100ft
Thursday March 16
🎈🥳🎂🎉 Happy Birthday today to Laurie Bourgeois!!
OT90 x 7: Jerk 3-3-2-2-1-1-1
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30 Bench Press (155/105)
60 Double unders
30 DB Push Press (50/35)
60 Double unders
Friday March 17
OT 2:30 x 5: Deadlift 10-8-6-4-2
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3 rounds
25 Toes to Bar
25 Box jump (30")
Saturday March 18
🎈🥳🎂🎉 Happy Birthday today to Chris Marsh!!
OTM x 10
Odd) Bar MU or CTB
Even) Squat Clean (5-4-3-2-1)
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75 Overhead Squat (75/55)
10 Rope climbs
Sunday March 19
With a partner
150/100 Cal Bike
150/100 Cal Row
150/100 Cal Ski
*Both Athletes do 5 burpees on every switch