Monday, March 2 - Saturday, March 7
Monday, March 2
Warm-up: 8-6-4-2 Back squat or deadlift (light) + alt reverse Samson + scorpion stretch/side + thread the needle w/ thoracic extension/side + alt hamstring scoop
*If doing 26.1, see warm-up from Friday, 2/27)
WOD:
26.1 (see training from Friday, February 27)
OR
Complete the following in 30:00 -
0:00-15:00 -
2,000 meter row or ski @ steady pace, zone 2 (rest in remaining time)
15:00-30:00 -
Build to a heavy back squat or deadlift single
*Reps may look something like 5-3-3-1-1-1-1-1
Accessory:
1:00/side banded hamstring stretch
1:00 chest opening stretch
1:00 myofascial release
Tuesday, March 3
Warm-up: 2 rounds - 12 alt single leg v-up + :30 easy jump rope + 12 alt Cossack squat + :30/side figure-4 stretch w/ rotation + 12 upward to downward dog + :30/side thoracic reach from runners lunge
WOD:
Every 6:00 x5 (30:00) -
30 double under or 60 singles
15 sit-up
100-ft front rack KB carry (2 @ 53/35 or 40/25 or 30/15)
15 toes-to-bar, knees-to-elbow, or v-ups
30 double under or 60 singles
Rest
*100-feet = length of gym x4
Accessory:
Superset x2-3 (:90 rest between supersets) -
10-15/side clamshells, weighted if able
:30-:45/side Copenhagen plank
Wednesday, March 4
Warm-up: 8-6-4 muscle clean + alt front rack lunge + strict press (light) + alt front rack elbow punch + pvc pass through + bootstrapper + alt thoracic reach from low squat
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Curtis P complex (start light and build to a challenging single)
https://youtu.be/qTCU72OgNUk?si=DJWye5NFxGvD4E24
WOD:
For time -
60/50 calorie row, bike, or ski
21 power clean (135/95 or 95/65 or 65/45)
60/50 calorie row, bike, or ski
15 power clean (155/105 or 125/85 or 95/65)
60/50 calorie row, bike, or ski
9 power clean (175/125 or 155/105 or 125/85)
Accessory:
Accumulate 30-50/side 3-point KB/DB bent-over row (70/53 or 53/35 or 40/25)
https://youtu.be/xeJMDUC5nck?si=jh-gsCQ-Zeq70ey3
Thursday, March 5
Warm-up: 15:00 AMRAP - 8 bench press (light) + :30/side banded lat stretch + 8 push-up to pike + :30 banded pulldown from hollow + 8 alt pistol squat to bench
WOD:
Complete 4 rounds @ steady pace (rest as needed) -
8 bench press @ 60, 65, 70, 75% 1RM respectively
12 DB lat pullover (50/35 or 40/25 or 30/15)
16 seated DB hammer curls (2 @ challenging weight)
Complete 3 rounds @ steady pace (rest as needed) -
8/side single leg DB RDL (53/35 or 40/25 or 30/15)
12 alt pistol squat
16 barbell hip thrust (135/95 or 105/75 or 85/55)
Accessory:
Superset x2 (:90 rest between supersets) -
50 hollow rock
40 tuck-up, weighted if able @ light/moderate weight
30 DB plank pull through @ moderate weight
Friday, March 6
Warm-up: 2 rounds - 14 banded pull-apart + 12/side 1-arm banded lat pulldown + 10 kip swing + 8/side 1-arm ring row + 6 alt DB snatch (light) + 4/arm DB overhead walking lunge (light)
WOD:
CrossFit Open workout 26.2 -
For time (15:00 timecap) -
80-foot dumbbell overhead walking lunge
20 alternating DB snatch
20 pull-up (or jumping pull-up)
80-foot dumbbell overhead walking lunge
20 alternating DB snatch
20 chest-to-bar pull-up (or chin over bar pull-up)
80-foot dumbbell overhead walking lunge
20 alternating DB snatch
20 ring muscle-up (or chest-to-bar pull-up)
———————
*DB weight = 50/35 or 35/20; 80-feet will broken down into a 20-foot section. Athlete must complete the entire 20-foot section with the same arm
Accessory:
3 rounds -
10 hamstring curl @ moderate weight
15 GHD hip extension
Saturday, March 7
Warm-up: 2 rounds - 12 banded good morning + :30 alt calf stretch + 12 pvc pass through + :30 handstand hold OR 8 barbell bent over row (depending on Strength choice) + 12 alt groiner
Strength:
In 15:00, complete 3 rounds of the following @ steady pace -
100-foot sled push and/or pull @ moderately heavy weight (4x length of gym)
10 barbell bent-over row @ moderately heavy weight (from rack)
OR
In 15:00, complete 3 rounds of the following @ steady pace -
30-50 foot handstand walk or :30-:60 handstand work or challenging plank
:30-:60 earthquake bar overhead march @ light/moderate weight
WOD:
In 18:00, complete the following (score is max KB swing + max push-up) -
8:00 AMRAP -
800 meter run (scale to 600)
50 push-up
Max KB swing (53/35 or 40/25 or 35/20)
-2:00 rest-
8:00 AMRAP -
800 meter run (scale to 600)
50 KB swing (53/35 or 40/25 or 35/20)
Max push-up
Accessory:
Tabata v-up