***Don’t forget! This Saturday, March 4th at 5:00PM: cookout/dish to pass at Sluggo’s house to celebrate the end of the 2023 CrossFit Open! Sign up for a dish to pass at the gym.***
MONDAY
WEIGHTLIFTING
SN [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 2:30 INT
CONDITIONING (training)
Hero Workout, “Oleta”
10 RFT:
9 HGPCN (95/65 lbs)
8 PP (95/65 lbs)
13 Air Squats
*goal: break up movements less as workout goes on;
From the HWPO blog: “Sep 8, 1913 was Major Oleta’s birthday, and the 10 rounds means there’s one rep for every female officer in WWII for the States (300 total). She was one of 3 Black female officers, and the only Black female officer to be retained by the military after the war ended. She was an advocate both for Black and women rights, and did so for nearly 60 years after that through multiple government agencies.”
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
[email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%
TUESDAY
WEIGHTLIFTING
BN [email protected], [email protected], AMrAP @85% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
5 RFT:
50 DU
20 RKBS (70/55 lbs)
10 Burpees
1:00 Rest
*goal: consistent or negative splits each round; this workout is really going to get your heart rate up, so consider breaking up the movements toward the beginning even if you can do everything unbroken
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 DB Incline BN
12 Low to High Cable Flye
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL [email protected], [email protected], AMrAP @85% on a 3:30 INT
*use same number as last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 20 UB WB
*goal: can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 Reverse Hyperextensions
12 B Stance DB RDL e/s
12 DB Curtsy Step Up e/s
THURSDAY
WEIGHTLIFTING
CNJK [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 16:
20/16 Cal Row
12 Thruster (95/65 lbs)
6 DB GtOS
12 TTB
20 AbMat Sit Ups
*goal: break up movements less as the workout goes on, but try to take small breaks when it’s your turn to work
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
SN BAL
[email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%
*ideally this is done before class
FRIDAY The 2023 CrossFit Open is here!!!!
CONDITIONING (competition/test)
CF Open 23.3 – TBA
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
BKSQ -or- FRSQ [email protected], [email protected], AMrAP @85% on a 3:00 INT
*add 5-10 lbs to number from last week
CONDITIONING (training)
4 RFT:
30/24 Cal Row
16 Alt DBSN (50/35 lbs)
8 BBJO (24/20”)
12 Pull Ups
1:00 Rest
*goal: break up movements less as workout goes on; record times for each round and total time without last minute rest
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
