21.03.15 – 21.03.19

Monday 21.03.15

Front Squat
7-7-7-7

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Super Fitness Robot load:
65% or more of 1RM for all sets.

More Likely load:
50% or more of 1RM for all sets.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

If heavy squats aren’t a "real" workout…

Drop it like a squat
As many reps as possible in 25 mins of:
5 Front Squats, 95/65 lbs
5 Slam Balls
5 Alternating Box Step-ups, 24/20 in
10 Front Squats, 95/65 lbs
10 Slam Balls
10 Alternating Box Step-ups, 24/20 in
15 Front Squats, 95/65 lbs
15 Slam Balls
15 Alternating Box Step-ups, 24/20 in

Continue adding 5 reps each round to each movement until time expires.

*Pick your own slam ball weight, DO NOT USE WALL BALLS! We have designated slam balls for this exercise!
**Step up number each round is total combined for both legs, not per leg.

Tuesday 21.03.16

CrossFit

Momentum
4 rounds for time of:
100 Single Unders
25 AbMat Sit-ups
15 Box Jumps, 24/20 in
10 Handstand Push-ups

*25 minute time cap

Super Fitness Robot time:
13:45 or less.

More Likely time:
22:30.
(consider scaling if this seems unrealistic)

Weightlifting

Snatch
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Clean
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Front squat
heavy single; 80% of that x 2 x 2

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 21.03.17

Energy Budget
3 intervals, each interval for time, of:
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
15/10 Bike Calories

*Rest 3 mins between each interval.

**Keep in mind we have the Open workout coming up again, this workout can either wreck your legs for the rest of the week, or be used as a great "maintenance" workout to stay fresh and prepared for the Open workout.

Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.
Concept 2 Bike Erg 1.4x.
Schwinn Airdyne 1.5x.

Super Fitness Robot time:
2:15 or less per interval.

More Likely time:
3:15 or less per interval.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.03.18

CrossFit

Jerry
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

*Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 2000 m on the Concept 2 Ski Erg, or 4000 m on the Concept 2 Bike Erg. If using an Air Runner reduce the distance by 25%.

OR…run or row 5 km if you do not have some of the gear needed.

Super Fitness Robot time:
22:26 or less for men.
25:27 or less for women.

More Likely time:
26:37 or less for men.
30:27 or less for women.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifting

Snatch
heavy single; 80% of that x 1 x 5; 1 min rest on drop sets

Clean & jerk
heavy single; 80% of that x 1 x 5; 1 min rest on drop sets

Front squat
heavy single; 80% of that x 2 x 2

Friday 21.03.19

Open prep for 21.2

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