Feb. 26th - March 2nd, 2024
THE CROSSFIT OPEN STARTS THURSDAY, FEB, 29TH…PROGRAMMING MAY CHANGE HERE OR THERE - CRUSH IT!!!
If you want to join the CrossFit Open World-Wide leaderboard you can sign up here!
MONDAY February 26th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 Bootstrappers
8 Cat-cow stretch
8 Alternating Samson stretch
8 Glute bridges
8 Scap only pull ups
1:00 bottom of the squat hold
STRENGTH : 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast! (Feb. 13th)
NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. This is week 2.
METABOLIC CONDITIONING :
For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats
TUESDAY February 27, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 air squats
8 banded presses
8 Russian KB swings - light
8 banded bent over rows
Then:
Footwork for jerk - 10 good reps of either push or split
With empty barbell
10 strict press
10 push press
5-10 push jerks
5 split jerks
STRENGTH : 15 minutes to establish a QUALITY 5 rep. Jerk, push or split
Goal this round; take your February 16th - 4 rep. and turn it into 5 rep. Last of this series.
METABOLIC CONDITIONING :
For reps:
3 minutes of shoulder taps in a handstand or plank
3 minutes of KB swings (Russian)
2 minutes of shoulder taps in a handstand or plank
2 minutes of KB swings (Russian)
1 minute of shoulder taps in a handstand or plank
1 minute of KB swings (Russian)
WEDNESDAY “Monster Mash-Up” February 28th, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Single arm DB press each side
10 Bootstrappers
10 Hips down push ups
10 Arch/hollow swings
Then: warm up Handstand Push ups and Deadlift
METABOLIC CONDITIONING :
AMRAP 6 minutes climbing 1 rep. - 2 reps. - 3 reps…
Deadlift (225/155)(135/95)
Box Jump (24/20”)
AMRAP 6 minutes of:
10 Burpees
10 Alternating DB Snatches (53/35)
10 Toes to bar
AMRAP 6 minutes of:
5 Handstand Push-Ups/Box HPSU/DB Press
10 “V” ups
20 Goblet squats (53/35)
*Rest 3 minutes between workouts.
TEAM THURSDAY February 29th, 2024
Warm up!
SKILL : 15 min. Rope Climbing
TEAM METABOLIC CONDITIONING :
20:00 AMRAP
Partner 1: 30/24 cal bike
Partner 2: Works through movements
Switch after bike is complete, continue with AMRAP
10 Power cleans
10 Shoulder to overhead
20 Sit ups
FRIDAY March 1, 2024
WARM UP:
2:00 row/bike/ski
2 Rounds
8 Bootstrappers
8 Single arm DB high pulls each arm
8 Hips down push ups
8 Single arm DB strict press each arm
STRENGTH : 15 minutes to establish a 4 rep. Bench Press (Feb. 5th)
METCON: CrossFit Open 24.1
For Time (15:00 time cap)
21 DB Snatches single arm
21 Burpees
21 DB Snatches single arm
21 Burpees
15 DB Snatches single arm
15 Burpees
15 DB Snatches single arm
15 Burpees
9 DB Snatches single arm
9 Burpees
9 DB Snatches single arm
9 Burpees
May start on either side for DB Snatches, alternate
SATURDAY March 2, 2024 OPEN GYM 0800 - 1000 CrossFit Open 24.1