Feb. 13th - Feb. 18th, 2023
Monday February 13, 2023
**New Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC pass throughs
8 PVC behind the neck presses
8 air squats
Then:
1:00 bottom of the squat hold
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Overhead Squat work to a 1 rep. with a 3 second hold in the squat (compare to January 31)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 16 minutes of:
1, then 2, then 3, then 4, then 5…burpees
12 back squats with the weight you worked to today
(looks like 1 burpee & 12 back squats, then 2 burpees & 12 back squats
Tuesday February 14, 2023
**New Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 light banded press
8 light band pull aparts
8 light band good mornings
Then:
1:00-2:00 foam roll lats/upper back (thoracic)
STRENGTH : Strict DB Press: 3 x 5 reps each side at 60-65% of your max from last week. If you had a weaker side do 1 additional set of 5 reps on that side.
If you did not establish a 5Rm for each arm last week, do it today. Make note of weight for each side, it is very common for one side to be stronger.
METABOLIC CONDITIONING :
Cupid’s Revenge!
7 rounds for time of:
14 calorie row
14 Abmat sit ups
2.2.2 HEAVY alternating dumbbell snatches - (70/50)(50/35)(35/25) - 6 total must rest between sets of 2.
Wednesday “Mash-Up” February 15 , 2023
**New Warm up!
2:00 row/bike/ski
:30 scorpion stretch each side
:30 calf stretch (toes on rig) each side
:30 sit and reach (gentle hamstring stretch)
1 Round
8 alternating box step ups
8 push ups
10 single under jumps
8 arch/hollow (beat) swings
8 box jumps (regular)
8 kettlebell swings (warm up weight)
10 single under jumps
8 kipping knee raises
4 ring dips
4 lateral box overs
Metcon:
For total reps (In Train Total reps each Round)
AMRAP 9 minutes of:
10 Lateral Box overs
10 Ring dips
AMRAP 9 minutes of:
15/10 Calories, Air Bike
50 Single-unders
15 Kettlebell Swings (53/35)(35/26)(26/16)
AMRAP 9 minutes of:
40 Mountain Climbers
10 Knees-to-elbows
40 Mountain Climbers
10 V-ups
*Rest 4 minutes between workouts.
TEAM THURSDAY February 16, 2023
**New Warm up!
2:00 bike or row
2 Rounds
:30 kneeling wrist stretch (fingers forward)
8 cat-cow stretch
8 PVC pass throughs
8 PVC good mornings
8 Goblet squats (with light KB)
8 Russian twists
Then with barbell and your partner:
10 Clean deadlifts
10 Hang muscle cleans
10 Front squats
TEAM STRENGTH : Power Clean + Squat Clean (touch & go) as heavy as possible alternating in 6 sets each
TEAM METABOLIC CONDITIONING :
For Time:
Buy in: 50 cals on bike/rower
10 Rounds
4 Power snatches (125/85)(115/75)(95/65)(85/55)
8 Push ups
10 Air squats
Cash out: 50 cals on bike/rower (do a different machine than you did for the buy in)
*Teams of 2 or 3. If 3, two partners shadow.
*One athlete works at a time. Partition reps as desired.
Friday February 17, 2023
Warm up!
2:00 easy row
Mobility/stretching
Foam roll hamstrings, low back
:30 kneeling wrist circles or just stretch wrist/grip - this workout is very grip intensive!
2 Rounds for quality
5 slow airsquats
5 RDLs with empty barbell
5 arch/hollow swings
Then: 3 Rounds building up each round
:30 row - increase pace each round (share rowers if needed)
2-4 kipping knee raises/toes to bar
5 wall balls - make sure to clear the line on each one
5 cleans building in weight each round, last round should be working weight
1-2 swings on the rings/ring dips - do a muscle up on last round OR kipping pull ups
METABOLIC CONDITIONING :
Open 23.1!
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bar/hanging knee raises
40 wall-ball shots
30 cleans
20 ring muscle-ups/chin-over-bar pull-ups
Rx:
Females: 14-lb ball to 9-ft target; 95-lb cleans
Males: 20-lb ball to 10-ft target; 135-lb cleans
Register here for the Open and represent the CrossFit Lake Tahoe Affiliate Page!
Join us for Friday Night Lights!! This week’s theme: Animals!
Let us know you’re coming by reserving a spot in Push Press
Starting at 4:00pm and we will have a warm up and heats for the workout. You can workout or cheer on those who are!
Bring a treat/beverage to share after.
Saturday February 18, 2023 8 - 10am
OPEN GYM (with suggestion)