Monday 3rd April - Sunday 9th April

Monday

Strength

Performance & Strength

Tempo Back Squats 3x6

21X1
RPE 7

Workout

Performance

Thigh Society

FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats (70/47.5)
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike

(Score is Time)
RPE 8

Fitness

Thigh Society

FOR TIME
75 Single Unders*
30 Jumping Pull-Ups
75 Single Unders
20 Front Squats (52.5/35)
75 Single Unders
10 Power Cleans
75 Single Unders
40/30 Cal Bike

*Option for 50 Plate Hops instead of Single Unders

(Score is Time)
RPE 8

Tuesday

Strength

Performance & Fitness

Tempo Strict Press 3x6

21X1

Workout

Performance

4 SETS*
AMRAP x 4 MINUTES
100m Run
12 Toes to Bar
8 Handstand Push-Ups

-Rest 1:00 b/t Sets-

*Reset at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)
RPE 7

Fitness

4 SETS*
AMRAP x 4 MINUTES
100m Run
10 Toes to Something**
6 Pike Push-Ups

-Rest 1:00 b/t Sets-

*Reset at the beginning of each AMRAP.
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score is Lowest Rounds + Reps)
RPE 7

Wednesday

Strength

Performance & Fitness

Tempo Deadlift 3x6

21X1

Partner Workout

Performance

Baewatch

AMRAP 20

10 Burpee Box Jump Overs (24"/20")
10 Deadlifts (100/60)
20 Toes To Bar
50 Double Unders

RPE 8

Fitness

Baewatch

AMRAP 20

10 Burpee Box Jump Overs (24"/20")
10 Deadlifts (60/40)
20 Knee Raises
50 Single Unders

RPE 8


Weightlifting

3 SETS
6 x Power Snatch
Building weight while catching lower each set.

5 SETS
2 x Snatch + 1 OHS
@80-85% 1RM Snatch

1 SET
1 x Snatch + 1 x OHS
@ 90% 1RM Snatch

3-4 SETS
2 x Pause* Snatch High Pull
@ 85% of 1RM Snatch

*Pause for 3 Seconds below and above the knee


Thursday

Strength

Performance

ON A 8:00 RUNNING CLOCK...
Strict Chest to Bar Practice*

*Focus on wider grip + leaning back to lead with chest.

(No Measure)
RPE 4

Week 2 of 9 Strict Gymnastics

Fitness

ON A 8:00 RUNNING CLOCK...
Strict Pull-Up Practice*

*Focus on engaging lats before pulling + keeping Hollow Body.

(No Measure)
RPE 4

Week 2 of 9 Strict Gymnastics

Workout

Performance

3 SETS FOR QUALITY
1 Set of Max Strict Chest to Bars
2/2 KB/DB Turkish Get-Up (Athlete Choice, Mod-Heavy)
30 Banded Dante Rows
10/10 Bodyweight Split Squats
30 Sit-Ups
1:00 Cardio Choice*

*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
RPE 5
(No Measure)

Fitness

3 SETS FOR QUALITY
1 Set of Max Strict Pull-Ups
2/2 KB/DB Turkish Get-Up
20 Banded Dante Rows
10/10 Bodyweight Split Squats
20 Sit-Ups
1:00 Cardio Choice*

*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
RPE 5
(No Measure)

Hero

Jenny

Complete as many rounds as possible in 20 minutes of:
• 45-lb. overhead squats, 20 reps
• 45-lb. back squats, 20 reps
• 400-meter run

Friday

Strength

Performance

EVERY 1:30 x 5 SETS*
1 Hang Squat Snatch
+
1 Snatch
+
1 Overhead Squat

*Start Light-Moderate and build to Moderate+.
RPE 6

Fitness

EVERY 1:30 x 5 SETS*
1 Hang Power Snatch
+
2 Power Snatches

*Start Light and build to Moderate.
RPE 6

Workout

Performance

EMOM x 20 MINUTES
MIN 1 - 200m Run
MIN 2 - 1 Snatch (Athlete Choice, Heavy)*
MIN 3 - Max Wall Balls (20/14)
MIN 4 - Rest

RPE 9

*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps of WB + Heaviest Weight)

Fitness

EMOM x 20 MINUTES
MIN 1 - 150m Run
MIN 2 - 2 TNG Power Snatches (Athlete Choice, Mod)*
MIN 3 - Max Wall Balls (14/10)
MIN 4 - Rest

RPE 9

*Athletes chooses Moderate loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps of WB + Heaviest Weight)

Saturday

Secret Easter Workout!

Easter Sunday

Closed

Monday 27th March - Sunday 2nd April

Monday

Strength

Performance & Fitness

EMOM x 12 MINUTES*
MIN 1 - :30 Wall HS Hold
MIN 2 - :30 Deficit Push-Ups
MIN 3 - EZ Cardio

(Score is Reps of Push-Ups)
RPE 6
Week 1 of 9 Strict Gymnastics


Workout

Performance

10 ROUNDS FOR TIME
20/15 Cal Bike
12 Box Jumps (30/24)*

*Mandatory Step-Down
RPE 7
(Score is Time)


Fitness

10 ROUNDS FOR TIME
15/12 Cal Bike
10 Box Jumps (24/20)*

*Mandatory Step-Down
RPE 7
(Score is Time)


Tuesday

Strength

Performance & Fitness

Tempo Deadlifts 3x8

31X1 (3s Down, 1s Hold at bottom, fast up, 1s Hold at top)



Workout

Performance

AMRAP x 15 MINUTES
15 Up-Downs to Target*
10 Toes to Bar
10 Deadlifts (60/42.5)
5 Hang Squat Cleans

*Ideally target above 6-inch reach.

(Score is Round + Reps)
RPE 7



Fitness

AMRAP x 15 MINUTES
15 Up-Downs
10 Toes to Something*
10 Deadlifts (42.5/30)
5 Hang Squat Cleans

*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score is Rounds + Reps)
RPE 7


Wednesday

Strength

Performance & Fitness

Tempo Strict Press

31X1 (3s down, 1s pause at bottom, fast up, 1s pause at top)




Partner Workout

Performance

3 ROUNDS FOR TIME
500/400m Row
20 Hand Release Push-Ups
10 Shoulder to Overhead (85/60)
400/300m Row
10 Handstand Push-Ups
5 Shoulder to Overhead

(Score is Time)
RPE 8




Fitness

3 ROUNDS FOR TIME
500/400m Row
15 Push-Ups
10 Shoulder to Overhead (60/42.5)
400/300m Row
10 Pike Push-Ups
5 Shoulder to Overhead

(Score is Time)
RPE 8




Weightlifting

PART 1
4 SETS
3 x (Squat) Clean
@ 80-85% of 1RM C&J

then
2 SETS
1 x (Squat) Clean of 1RM C&J
@ 90% of 1RM




PART 2
3 SETS
4 x Clean Pull
@ 100-105% of 1RM C&J




PART 3
3 SETS
4 x Back Squat
@ 80-85% of 1RM Back Squat

Thursday

Skill

Performance & Fitness

3 SETS FOR QUALITY*
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice**
-Quick Rest Before-
15 Slow Straight Arm Banded Lat Push-Downs

-Rest as Needed b/t Sets-

**Options...
5 Banded Strict Pull-Ups
5 Strict Pull-Ups
5 Strict Chest to Bar Pull-Ups

(No Measure)
RPE 5 - Very light feel
Week 1 of 9 Strict Gymnastics





Workout

Performance

5 SETS*
ON A 2:00 RUNNING CLOCK...
200m Run
Max Reps Pull-Ups w/ Time Remaining...

*Weighted Vest Optional.

-Rest 1:00 b/t Sets-
RPE 9 - Very High Pace Feel
(Score is Lowest Reps of Pull-Ups)





Fitness

5 SETS
ON A 2:00 RUNNING CLOCK...
200m Run
Max Reps Ring Rows w/ Time Remaining...

-Rest 1:00 b/t Sets-
RPE 9 - Very high pace feel
(Score is Lowest Reps of Ring Rows)





Hero

Whitten

Five rounds of:
• 22 Kettlebell swings, 2 pood
• 22 Box jump, 24 inch box
• Run 400 meters
• 22 Burpees
• 22 Wall ball shots, 20 pound ball

Friday

Strength

Performance & Fitness

Tempo Back Squats 3x8

31X1 (3s Down, 1s Pause at bottom, fast up, 1s pause at top)



Workout

Performance

Redwood

FOR TIME
30 Back Squats (70/47.5)
150 Double Unders
30 Back Squats

(Score is Time)

RPE 8




Fitness

FOR TIME
30 Back Squats (52.5/35)
200 Single Unders
30 Back Squats

(Score is Time)

RPE 8




Weightlifting

PART 1

3 SETS

3 x Muscle Snatch + 3 x Overhead Squat

Starting light and building to 60% of 1RM Snatch




PART 2
Every 90 Seconds x 10

Odd # Round:
3 x Power Snatch
@60% 1RM Snatch

Even # Round:
6 x Snatch Pull
@60% 1RM Snatch




PART 3
3 SETS
2 x Snatch
@ 70%

Saturday

Endurance

Performance & Fitness

EMOM 30

MIN 1-2 - 26/20 Cal Bike

MIN 3 - :45 Max Strict Pull-Ups

MIN 4 - :45 Max Bench Press*

MIN 5 - Rest



*Athlete Choice
60/42.5
70/47.5
80/52.5
85/60

(Score is Reps)
RPE 7




Partner Workout

Performance & Fitness

IN TEAMS OF 2...

ON AN 10:00 RUNNING CLOCK...*
Max Meter Row

-Immediately Into-

AMRAP x 10 MINUTES**
10 Russian KB Swings (32/24)
10 KB Goblet Alt. Lunges

-Immediately Into-

ON AN 10:00 RUNNING CLOCK...*
Max Meter Row

(Score is Total Meters Rowed)

Sunday

Weightlifting

PART 1

3 SETS
4 x Cluster
Build from warm up sets to 60% 1RM C&J

PART 2

6 SETS

1 x Clean + 2 x Jerk
@ 80-85% of 1RM C&J


PART 3

15mins to build to a HEAVY

6 x Back Squat


HIIT60

Performance

EMOM x 18 MINUTES
MIN 1 - 10 Ground to Overhead (42.5/30)*
MIN 2 - Max Burpee Box Jump Overs (24/20)
MIN 3 - Rest

*Athlete choice for Snatch or Clean & Jerk

(Score is Total BBJO Reps)
RPE 9


Fitness

EMOM x 18 MINUTES
MIN 1 - 10 Ground to Overhead (30/20)*
MIN 2 - Max Up-Down Box Jump Overs (20)
MIN 3 - Rest

*Athlete choice for Snatch or Clean & Jerk

(Score is Total UDBJO Reps)
RPE 9


Post Workout Strength

EVERY 4:00 x 3 SETS
12 Seated DB Alt. Arnold Presses (Mod-Heavy)
10 DB Reverse Flyes
20 Alt. DB Slides

-Rest w/ Time Remaining-


Monday 20th March - Sunday 26th March

Monday

Performance

NCFIT Girls

3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (100/70)

(Score is Time)
RPE 8
*Workout inspired by the original 'Nasty Girls'

Fitness

NCFIT Girls

3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (65/45)

(Score is Time)
RPE 8

*Workout inspired by the original 'Nasty Girls'


Tuesday

Strength

Performance & Fitness

EMOM x 4 MINUTES*
3 TNG Power Snatches

-Into-

EMOM x 3 MINUTES*
2 TNG Power Snatches

-Into-

EMOM x 2 MINUTES*
1 Power Snatch

*Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today.

(Score is Weight)

Workout

Performance

Anniebel

FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups

*After each full round complete 6 Power Snatches (60/42.5). The workout ends with 6 Power Snatches (30 total).

(Score is Time)
RPE 9
**This is a Mash-Up of the Classic CF workout Annie and Isabel.

Fitness

FOR TIME*
100-80-60-40-20**
Single Unders
50-40-30-20-10
Sit-Ups

*After each full round complete 6 Power Snatches (42.5/30). The workout ends with 6 Power Snatches (30 total).
**Option to complete 25-25-25-25-25 Double Unders.


(Score is Time)
RPE 9

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

Wednesday

Performance & Fitness

IN TEAMS OF 2...

ON A 27:00 RUNNING CLOCK...*
100 Up-Down Pull-Ups

Immediately Into...

AMRAP in Remaining Time Of...
4 Pull-Ups
6 Sumo Deadlifts (42.5/30)|(30/20)
8 Up-Downs to a Target**

*Pull-Up Bar / Target ideally 6"" above standing reach.

(Score is Rounds + Reps)

Weightlifting

Part 1.

4 SETS
6 x Muscle Snatch
Building to a medium/moderate weight

Part 2.

6 SETS
1 x Power Snatch + 3 x Hang Snatch
@ 65-75% of 1RM Snatch

Part 3.

4 SETS
4 x B.N. Snatch Grip Push Press + 2 Snatch Balance
@ 50% 1RM Snatch

Thursday

Strength

Performance & Fitness

5-4-3-2
Deadlift*

*Start Moderate-Heavy and build up to workout weight.

(Score is Weight)

Workout

Performance

Rosie The Riveter

EMOM x 18 MINUTES
MIN 1 - 2 Deadlifts (142.5/92.5) + 12 Strict Handstand Push-Ups
MIN 2 - 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 - Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)
RPE 8

Fitness

Rosie The Riveter

EMOM x 18 MINUTES
MIN 1 - 2 Deadlifts (100/70) + 12 Pike Push-Ups
MIN 2 - 2 Deadlifts + Max Box Jumps (20)*
MIN 3 - Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)
RPE 8

Hero

Wes

Run 800 meters with a 10kg plate
Then, 14 rounds of:
•5 strict pull-ups
•4 burpee box jumps, 24-in. box
•3 cleans, (85/55)
Then, run 800 meters with a 10kg plate

Friday

Skill

Performance

1.) 2 SETS
3-5 Scap Depressions + Retractions
-Into-
3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS
3x 2-for-1 Pause Pull-Ups*

-Rest As Needed b/t Sets-

*1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01 Pause w/ chin over bar + 1 Kip Swing.

(No Measure)

3.) 2 SETS
3-5 Kipping Pull-Ups

-Rest As Needed b/t Sets-

Fitness

1.) 2 SETS
3-5 Scap Depressions + Retractions
-Into-
3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS
3-5 Half Kipping Pull-Ups
or
3-5 Jumping Pull-Up Negatives

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS
3-5 Jumping or Simulated Kipping Pull-Ups

-Rest As Needed b/t Sets-

Workout

Performance

Fran

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

Fitness

Fran

AMRAP x 7 MINUTES*
21-15-9
Thrusters 20/15
Jumping Pull-Ups

(Score is Total Reps)

*After finishing the set of 9s, restart at the beginning of the AMRAP.

Post WOD Strength

Performance & Fitness

EVERY 1:30 x 6 SETS*
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.
RPE 7
(Score is Weight)

Partner Finisher

Performance & Fitness

FOR QUALITY*
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks

*P1 works while P2 completes a static Hold. Split work as needed.Static Holds: Curls = Overhead Plate Hold, Front Raises = Plate Gun Hold, Flutter Kicks = Plank Hold.

Weightlifting

Part 1.

EMOM 10

2 x Push Jerk
@ 45%-50%-55%-60%-65%

Part 2.

4 SETS
1 x Power Clean + 1 Low Hang Power Clean
@70-75% of 1RM C&J

Part 3.

4 SETS
3 x Clean Pull
@95-105% of 1RM C&J

Saturday

Endurance

Performance & Fitness

AMRAP x 36 MINUTES
250/200m Row
200m Run
50 Sumo Deadlift High Pulls (35/25) (30/20)
250/200m Row
200m Run
50 Back Rack Lunges
250/200m Row
200m Run
50 Russian KB Swings (32/24) (24/16)
250/200m Row
200m Run
50 Up-Downs

(Score is Rounds + Reps)

Partner Workout

Laura

IN TEAMS OF 2...
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees Over Rower
10 Power Cleans (155/105)

*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (70/47.5)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.

Fitness

Laura

IN TEAMS OF 2...
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)

*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (52.5/35)

Sunday

Weightlifting

Part 1.

3 SETS
2 x Push Press + 2 x Jerk
@ 50-60% of 1RM C&J

Part 2.

5 SETS
3 x Push Jerk
@80-85% of 1RM C&J

then
2 SETS
1 x Push Jerk @ 90% 1RM C&J

Part 3.

4 SETS
4 x Front Squat
Build to a HEAVY

Superset with
4 x 8 Squat Jumps
with an empty bar

HIIT60

Performance

Triple Threat

3 SETS EACH FOR TIME
400m Run
20 Toes to Bar
30 KB Swings (24/16)
40 KB Goblet Alt. Lunges
50 Wall Balls (20/14)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Fitness

3 SETS EACH FOR TIME
400m Run
10 Toes to Something
20 KB Swings (16/12)
30 KB Goblet Alt. Lunges
40 Wall Balls (14/10)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.


Monday 13th March - Sunday 19th March

Monday

STRENGTH:
Back Squat: 6-4-2-2

WORKOUT:

Performance

AMRAP x 12 MINUTES

400m Run

15 KB Goblet Squats (32/24)

10 Russian KB Swings*

*Option for Full 'American' Swings

(Score is Rounds + Reps)


WORKOUT

Fitness

AMRAP x 12 MINUTES

400m Run

15 KB Goblet Squats (24/16)

10 Russian KB Swings*

*Option for Full 'American' Swings

(Score is Rounds + Reps)


Cool Down

EMOM x 6 MINUTES

MIN 1 - :25/:25 KB Horn Calf Smash

MIN 2 - 12-16 Alt. KB Slides

MIN 3 - 10 Glute Bridge KB Pullover

Tuesday

STRENGTH:

4 Sets: 1 Push Press + 2 Push Jerks

WORKOUT

Performance

EMOM x 6 MINUTES

MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead (85/60)

MIN 2 - :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 - 5 Toes to Bar + 6 Shoulder to Overhead (60/42.5)

MIN 2 - :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 - 5 Toes to Bar + 8 Shoulder to Overhead (42.5/30)

MIN 2 - :40 Max Up-Downs

(Score it Total Reps of Up-Downs)

WORKOUT

Fitness

EMOM x 6 MINUTES

MIN 1 - 5 Hanging Knee Raise + 4 Shoulder to Overhead (60/42.5)

MIN 2 - :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 - 5 Hanging Knee Raise + 6 Shoulder to Overhead (42.5/30)

MIN 2 - :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 - 5 Hanging Knee Raise + 7 Shoulder to Overhead (30/20)

MIN 2 - :40 Max Up-Downs

(Score it Total Reps of Up-Downs)

Cool Down:

1 SET FOR QUALITY

2:00 Lat/Upper Back Foam Roll

10 Up Dog to Down Dog

10/10 Banded Standing Shoulder External Rotation

Wednesday

PARTNER WORKOUT:

Performance

ON A 30:00 RUNNING CLOCK...*

60 Ring Muscle-Ups

90 Deadlifts (100/70)

120/90 Cal Bike

360 Double Unders

*Partition as needed. P1 work P2 Rest. Can start and mix movements in any order. Any reps not completed at the end of the 30:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 30:30.

(Score is Time)

PARTNER WORKOUT:

Fitness

ON A 30:00 RUNNING CLOCK...*

60 Strict Pull-Ups

90 Deadlifts (70/47.5)

90/60 Cal Bike

540 Single Unders

*Partition as needed. P1 work P2 rest. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 30:30.

(Score is Time)

Cool Down:

AMRAP x 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)

WEIGHTLIFTING:

Part 1:

5 SETS

2 x Power Snatch + 2 x Snatch Balance

@ 60-70% of 1RM Snatch

Part 2:

4 SETS

4 x TnG Snatch Pull

@ 85-95% of 1RM Snatch

Part 3:

4 SETS

4 x Back Squat

@ 60% of 1RM Back Squat

3 SETS

10 x Sotts Press @ moderate

Thursday

BODYBUILDING WORKOUT

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)

15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)

20 Banded Tricep Push-Downs

10 Slow Leg Lifts

15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)

20 Banded Straight Arm Narrow Push-Downs


Partner Finisher

2 ROUNDS FOR TIME*

80 Plate G20 (Athlete Choice, Moderate)

80 Plate Twists

*Switch every 10 Reps. P1 works while P2 Rests. Plate twists will be completed together 80 reps total!

(Score is Time)


HERO WORKOUT

“BLANCH”

12 ROUNDS FOR TIME

3 Thrusters (52.5/40)

18 Box Jumps (24"/20")

41 Double Unders

(Time Cap - 35mins)

Friday

STRENGTH

Performance

ON A 10:00 RUNNING CLOCK...

Build to a Moderate 3-Rep Hang Squat Clean Thruster

Fitness

ON A 10:00 RUNNING CLOCK...

Build to a Moderate 3-Rep Hang Power Clean + Thruster

WORKOUT:

Performance

"SHAMROCK SHAKE"

10 SETS FOR TIME

3 Hang Squat Clean Thrusters (60/42.5)

5 Chest to Bar Pull-Ups

7 Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Total Time)


WORKOUT:

Fitness

"SHAMROCK SHAKE"

10 SETS FOR TIME

3 Hang Power Clean + Thruster (52.5/35)

4 Jumping C2B Pull-Ups

5 Burpees Over Bar

-Rest 1:00 b/t Sets-


WEIGHTLIFTING:
Part 1:

5 SETS

1 x Front Squat + 3 x Jerk

@ 75-80% of 1RM C&J

Part 2:

3 SETS

4 x Split Stance Strict Press + 4 x OH Split Squat - L & R sides (12 reps)

@ Moderate - Challenging but do-able load

Saturday

ENDURANCE:

Performance

FOR TIME

1250/1000m Row

25 Box Jumps (24/20)

35 Sit-Ups

1000/800m Row

25 Box Jumps

35 Sit-Ups

750/600m Row

25 Box Jumps

35 Sit-Ups

500/400m Row

25 Box Jumps

35 Sit-Ups

ENDURANCE:

Fitness

FOR TIME

1000/800m Row

20 Box Jumps (20)

30 Sit-Ups

750/600m Row

20 Box Jumps

30 Sit-Ups

500/400m Row

20 Box Jumps

30 Sit-Ups

250/200m Row

20 Box Jumps

30 Sit-Ups

PARTNER WORKOUT:

IN TEAMS OF 2...

AMRAP x 6 MINUTES*

5 Shoulder To Overhead (Athlete Choice)

20 Double Unders

*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 8 MINUTES*

5 Shoulder To Overhead

20 Double Unders

10 Wall Balls (20/14)|(14/10)

*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 10 MINUTES*

5 Shoulder To Overhead

20 Double Unders

10 Wall Balls

5 Burpees

*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.

Sunday

WORKOUT:

Performance

1.) AMRAP x 8 MINUTES*

5 DB Devils Clean (22.5/15)

10 DB Push Press

200m Run

*Use DBL DBs for Part 1.

(Score is Rounds + Reps)

-Rest 3:00 b/t P1 & P2-

2.) 3 ROUNDS FOR TIME*

10 Alt. DB Devils Clean

7/7 Single Arm DB Push Press (22.5/15)

200m Run

*Use single DB for Part 2.

WORKOUT:

Fitness

1.) AMRAP x 8 MINUTES*

5 DB Devils Clean (15/10)

10 DB Push Press

200m Run

*Use DBL DBs for Part 1.

(Score is Rounds + Reps)

-Rest 3:00 b/t P1 & P2-

2.) 3 ROUNDS FOR TIME*

10 Alt. DB Devils Clean

7/7 Single Arm DB Push Press

200m Run

*Use single DB for Part 2.

WEIGHTLIFTING:

Part 1:

6 SETS

1 x Clean Pull + 1 x (Squat) Clean + 1 x Jerk

@80% of 1RM C&J

Part 2:

4 SETS

3 x TnG Tempo Clean Pull

Build to a HEAVY load while maintaining the tempo.

Monday 6th March - Sunday 12th March

Monday

CrossFit Open

23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)


♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Tuesday

Strength

Performance

EMOM x 12 MINUTES
MIN 1 - 3-5 Strict Chest to Bar Pull-Ups
MIN 2 - 8/8 Slow Single Arm Dante Rows
MIN 3 - :50 Run, Bike or Row (Easy Pace)



Fitness

EMOM x 12 MINUTES
MIN 1 - 3-5 Banded Strict Wide Grip Pull-Ups
MIN 2 - 8/8 Slow Single Arm Dante Rows
MIN 3 - :50 Run, Bike or Row (Easy Pace)

(No Measure)
RPE 5



Workout

Performance

FOR TIME*
2 ROUNDS
25 Wall Balls (20/14)
15 Pull-Ups

-Rest 1:00-

3 ROUNDS
15 Wall Balls
7 Pull-Ups

-Rest 1:00-

4 ROUNDS
10 Wall Balls
5 Pull-Ups

*For an extra challenge, all reps in all rounds must be performed unbroken.

(Score is Total Time)

RPE 9



Fitness

FOR TIME
2 ROUNDS
20 Wall Balls (14/10)
10 Pull-Ups

-Rest 1:00-

3 ROUNDS
12 Wall Balls
6 Pull-Ups

-Rest 1:00-

4 ROUNDS
8 Wall Balls
4 Pull-Ups

(Score is Total Time)

RPE 9

Wednesday

Strength

Fitness & Performance

EMOM 7

5 Library Deadlifts
RPE 7


Workout

Performance

2 SETS
AMRAP x 10 MINUTES*
3 Deadlift (115/80)
6 Strict Ring Dips
9 Burpees Over Bar

-Rest 1:30 b/t Sets-

*Start at the beginning of each AMRAP.

(Score is total Rounds + Reps)
RPE 8



Fitness

2 SETS
AMRAP x 10 MINUTES*
3 Deadlift (85/60)
6 Hand Release Push-Ups
9 Burpees Over Bar

-Rest 1:30 b/t Sets-

*Start at the beginning of each AMRAP.

(Score is Rounds + Reps)
RPE 8


Weightlifting


4 SETS
2 Clean + 2 Front Squat
@ 70-75% of 1RM C&J

3 SETS
5 x Front Squat
@ 85-90% of 1RM C&J

EMOM x 5 MIN
4 Strict Press

-Into-

EMOM x 4 MIN
3 Push Press

-Into-

EMOM x 3 MIN
2 Push Jerk

*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets.



Thursday

Workout

Performance

AMRAP x 17 MINUTES
200m Run
6 Box Jumps (24/20)*
14 Alt. DB Hang Power Clean (22.5/15)

*Increase Box Jumps by 4 reps each round. Mandatory step-down.

(Score is Rounds + Reps)
RPE 6



Fitness

AMRAP x 17 MINUTES
200m Run
6 Box Jumps (24/20)*
14 Alt. DB Hang Power Clean (15/10)

*Increase Box Jumps by 2 reps each round. Mandatory step-down.

(Score is Rounds + Reps)
RPE 6



Post Workout Strength

Fitness & Performance

3 SETS FOR QUALITY
10 Plate Front Raises
15 Plate Gun-Hold Curls
1:00 Nasal Breathing Walk

-No Extra Rest b/t Sets-

(No Measure)
RPE 5



Hero

JOHN SINGLETON MASH UP 38

Performance


6 min AMRAP
Buy in: 150 DU**

directly into:
2-4-6-8-…and on
Muscle Up (Athlete Choice BMU/RMU)
Front squats 80/55kg

Rest 4 min

6 min AMRAP
Buy in: 150 DU

directly into:
2-4-6-8-…
Deficit HSPU*
Power Cleans 80/55kg

Rest 4 min

6 min AMRAP
Buy in: 150 DU

directly into:
2-4-6-8-…
C2B
STOH 80/55kg

Rest 4 min

6 min AMRAP
Buy in: 150 DU

directly into:
2-4-6-8-…
Bar-facing burpees
Deadlifts 80/55kg

*Choose a deficit you can manage 10 reps unbroken when fresh.
**90 sec Time cap on the DUs each AMRAP.
***Score is Rounds & Reps per AMRAP



Fitness

6 min AMRAP
Buy in: 150 Singles*

directly into:
2-4-6-8-…and on
Burpee Pull Up
Front squats (55/30)

Rest 4 min

6 min AMRAP
Buy in: 150 Singles

directly into:
2-4-6-8-…
Hand Release Push Up
Power Cleans (55/30)

Rest 4 min

6 min AMRAP
Buy in: 150 Singles

directly into:
2-4-6-8-…
Pull Ups
STOH (55/30)

Rest 4 min

6 min AMRAP
Buy in: 150 Singles

directly into:
2-4-6-8-…
Bar-facing burpees
Deadlifts (55/30)


**90 sec Time cap on the DUs each AMRAP.
***Score is Rounds & Reps per AMRAP



Friday (Morning only)

Strength

Fitness & Performance

6-4-2-2* Front Squats



Workout

Wave Runner

Performance

FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (85/60)
12-8-4-12-8-4-12-8-4
Toes to Bar

(Score is Time)
RPE 9



Fitness

FOR TIME
8-6-4-6-4-2-4-3-2
Front Squats (70/47.5)
10-10-10-10-10-10-10-10-10
Knees to Chest

(Score is Time)
RPE 9



Cool Down

FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Child's Pose w/Lat Stretch
10 Forearm/Wrist Circles*

*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.