Thursday March 10th

Rest

Do all the things. Sauna, partner stomp, foam roll, recovery bike, all the good food, and at least half your learn mass in Oz of water….For tomorrow we dine in Hell. CrossFit Open 2021

Wednesday March 10th

Warm up - couch stretch (60 sec each), pigeon stretch (60 sec each), squat hold (60 seconds), ankle/calf stair stretch, 2 rounds of: 1:00 bike erg (w/hip circle) + 15 air squats + 10 single leg glute bridge (5 each) + 90/90 hip opener drill (3 reps each side) + spiderman stretch, then w/barbell front rack stretch, 5 muscle cleans, 5 front squats, 5 squat cleans… repeat until loose…

1 Hang Squat Clean + 1 Squat Clean

1,1,1,1,1

*5 sets here, working up from 60% as your first set. Drop the bar between reps. Work up to 80-85% for your last set.

Squat Clean

1,1,1

*Continue to work up in weight to a heavy single for the day!

Clean Pulls

4 x 3 @ 100-105% of 1RM Clean

WITH A PARTNER:

2 Rounds for time

100 Bar Facing Burpees

300’ Handstand Walk

100 Toes to Bar

50 Bar Muscle Ups

This should be a rest, sprint, rest, sprint, sesh

Tuesday March 9th

Session

Warm up - couch stretch (60 sec each), pigeon stretch (60 sec each), squat hold (60 sec), 2 rounds of: 1 minute Bike erg (w/hip circle) + 15 air squats + 10 single leg glute bridge (5 each w/pause @ top) + 90/90 hip opener (3-4 reps each side) + ankle/calf stair stretch

Super Slow Front Squats

10 sec eccentric, squat up half way, back to bottom, then squat all the way. Work to a heavy for the day.

3 Minutes ON/1 Minute OFF x 5 Rounds

5 Muscle Ups

10 Pistols (Alternating legs: I hate doing these but we should at least test them once before the open lol)

15yd Handstand Walk

PM Session

Warm up - couch stretch (60 sec each), pigeon stretch (60 sec each), twisted cross (60 sec each), lacrosse ball to under shoulder blade and trap (2 min each side), 2 rounds of: 10 single arm DB Press (5 each arm) + 10 shoulder rolls + 5 burpee over bar + 15 air squats + 10 barbell power snatch

20-18-16-14-12-10-8-6-4-2

GHD Sit Ups

Strict HSPU

Rest 10 minutes

10-9-8-7-6-5-4-3-2-1

Bar Facing Burpees

Power Snatch 135/95# 

Monday March 8th

Session

Warm up - couch stretch (60 sec each side), elevated pigeon stretch (60 sec each), squat hold (60 sec), leg swings (10 each direction), 500m Row, 1000m Bike Erg, 2 rounds of: 50 single unders + 15 air squats + 10 push ups + 5 strict pull ups 

5 Rounds

500m Row

50 Double Unders

1000m Bike Erg

50 Double Unders

12 Pull Ups

*Rest 90 seconds after each round.

PM Session

Warm up - crossover symmetry, couch stretch, pigeon stretch, 2 rounds of: 10 push ups + 10 shoulder rolls + 15 air squats + 10 single leg glute bridge (5 each leg)

21-15-9

Bench 135/95#

9-6-3

Clean (Same weight)

Rest 1:1

15-12-9

Bench 185/115#

9-6-3

Clean (same weight)

Rest 1:1

12-9-6

Bench 205/125#

9-6-3

Clean (same weight)

Thursday March 3rd

Warm up - Hamstring Smash, quad smash/foam roll quads, 2 rounds of: 1:00 bike erg (w/hip circle) + 15 air squats + couch stretch (30 sec each) + 10 shoulder rolls + 5 single arm DB press (each arm) + twisted cross stretch (30 sec each), then ankle stair stretch mobility…

3 Rounds (Every 3:00 start new round)

4 Squat Snatch 70%-75%

8 Strict HSPU

16 GHD Sit Ups

Rest until 15:00 Mark

3 Rounds for time

4 Squat Cleans @70-75%

8 Strict HSPU

16 GHD Sit Ups

Rest Till 30 Min Mark

5 Rounds (New round every 2:00)

6 Bench Press 70-75%

3 Muscle Ups

.

*Rest as needed

5 Rounds for time

15 Dumbells Push Press 50/35#

15 CTB Pull Ups

Wednesday March 3rd

Warm up - couch stretch (60 sec each), pigeon stretch (30 sec each), 2 rounds of: 1:00 bike erg (w/hip circle on) + 15 air squats + 10 single leg glute bridge (each leg) + 10 shoulder rolls + twisted cross stretch (30 sec each)

4 Rounds

15 Bar Facing Burpees

50’ Handstand Walk

25 Wall Ball 20/14#

20 DB OHS 50/20

15 Bar Facing Burpees

50’ Handstand Walk

5 Squat Cleans 75% for reference

*Rest 2 minutes after each round! 

Tuesday March 2nd

Warm up - 2 rounds of: 50 single unders/25 DU’s + 200m Jog + 20 calorie bike erg + spiderman stretch + 30-60 sec squat hold + calf/ankle stretch, then warm up to box jump height for some reps and roll into workout…

EMOM for 10 Min

10 TTB

Then

4 Rounds 

40 Push Ups

400m Run

20 Box Jumps 24/20

400m Run

40 Calorie Bike Erg

*Rest 2 minutes between rounds.