March 2017

Warm-up:

3 Rounds

10 Banded Good Mornings, 10 Abmat Sit-ups, 5 Burpees

A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 3 minutes between sets.

B.
Four rounds for time of:
Run/Row 400 Meters
25 Kettlebell Swings (24/16 kg)
15 Toes to Bar

Boom Lite:

Warm-up: Same as Above

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bent-Over Barbell Row x 8 reps
Station 2 – Supine Med Ball Leg Curls x 15 reps
Station 3 – Barbell Roll-Outs x 12-15 reps

B.
Three rounds for time of:
Run/Row 400 Meters
30 Kettlebell Swings
15 Hanging Knee Raises/20 Abmat Sit-Ups

Wednesday!
2:00 Hip Mobility
3:00 of:
20 Double Unders
10 Wallball Shots

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups

Boom Lite:
Warmup: Same

A.
Three sets of:
Back Squat x 10 reps @ 20X1
Rest 60 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 60 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 60 seconds

B.
Five rounds for time of:
10 Strict Pull-Ups
15 Wall Ball Shots (20/14 lbs)
30 Jump Rope

Tuesday!
Warmup:
5:00 of:
Row 150m
10 Tempo Pushups @ 1111

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110
Minute 3 – Handstand Hold x 30-45 second
Minute 4 – L-Sit (or L-Sit progression) x 30-40 seconds
Minute 5 – Ring Dips x 8-10 reps @ 1111

B.
For max reps:
3 Minutes of Rowing
3 Minutes of Strict Handstand Push-Ups or L-Seated DB Presses
3 Minutes of Rowing
3 Minutes of Stationary Dips
3 Minutes of Push-Ups

Boom Lite: Same – modify as needed

A.
“CrossFit Games Open Workout 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
Two rounds of:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Toes to Bar
8 Power Cleans

followed by…

Two rounds of:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Bar Muscle-Ups
8 Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

B.
5-10 Minutes of Light Cool Down on Concept 2 or Assault Bike

Scaled:

A.
Complete as many rounds and reps as possible in 12 minutes of:
10 Strict Pull-Ups
20 Alternating Reverse Lunges with Dumbbells
30 Anchored Sit-Ups

B.
5-10 Minutes of Light Cool Down on Concept 2 or Assault Bike

Saturday!

Four sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds

Warmup:
5:00 of:
10 Slow Walking Lunge
10 Kb Deadlift
30 Double Unders / Practice

A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B.
For time:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
100 Double Unders
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans

Boom Lite:

A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds

B.
For time:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings
100 Jump Rope
30 Kettlebell Swings
20 Wall Ball Shots
10 Strict Pull-Ups

Thursday!
Warmup:
2:00 Shoulder Mobility
25 Burpees for Time

A.
Four sets of:
Single-Arm Press x 8-10 reps each arm
Rest 2 minutes

B.
Against a 3-minute running clock:
Row 500 Meters
Push Ups x Max Reps

Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.

Boom Lite:
Same

Wednesday!
Warmup:
5:00 of:
30 Jump Rope
10 Banded Good Mornings
5 Burpees

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 3 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Toes to Bar
15 Box Jumps (24″20″)
30 Double Unders

Boom Lite:
Warmup: Same

A.
Every 2 minutes, for 24 minutes (4 sets):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Supine Med Ball Leg Curls x 12 reps @ 2110
Station 4 – Barbell Roll-Outs x 12-15 reps @ 3010

B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Jump Rope
20 Mountain Climbers
10 Single-Arm Kettlebell Swings (Left Arm)
10 Single-Arm Kettlebell Swings (Right Arm)