Workouts for 3/18 – 3/24

Nooners breathing heavy this past Friday!

[STRENGTH PROGRAM: We are winding down our 5/3/1 Strength Program and will be de-loading next week before we will be testing our 1RM lifts.

WHOLE LIFE CHALLENGE ANYONE? Need some Nutritional/Exercise accountability? Some members of the gym are gearing up for the next Whole Life Challenge which starts 4/13 and lasts for 6 weeks. If you want to know more click the link below. If you are up for it, join the CFCA Team dubbed the CROSSFIT CAPE ANN More info here.https://game.wholelifechallenge.com/wlc1904/join

 

Monday 3/18

 

Option 1:
Strict Press: 3 x 1

Option 2:
15 Minute Repeating Ladder (1-5) with partner
Scotty Bobs (AHASP)

Then

3 Rounds
400m Ski or Row / 40 cals AD
1 Lap Heavy Farmer Carry (AHASP)

Option 1: (3) Warm Up Sets and (3) Working Sets should be based off 90% of your 1RM. If you don’t know your 1RM, ask a coach to help you estimate the starting point!

Option 2: Alternate efforts every other rep P1: does 1 P2: does 2 etc  (P1 Round 1: 1, 3, 5….Round 2: 2, 4….etc)
Part 2: Go heavy with the farmer carries! Gas cans are an option here as well!
Cooldown: Banded Shoulder Stretches off the rig

 

 

Tuesday 3/19

40 Min Dice Roll With Partner
1. 50 Burpee Pull-Ups – Slosh Pipe hold – Pacer: 5 Burpee Pull Ups
2. 200 Sit-ups – Pacer: 1 Lap Sandbag Drag
3. 70 KB Headcutters – Pacer: 10 Cal Ski
4. 100 Cal Row – Pacer: 7 Plate Burpees
5. 100 Cal AD – Pacer: 1 Lap DB Bear Crawl
6. 60 Tire Flips – Pacer: 15 KB Swings
7. 80 Sandbag Step-ups – Pacer: 15 Slamballs
8. Player’s Choice

Use the die to roll your objective. Complete that objective with your partner and roll again. MOD elements with the intention of constant movement. Pace should be brisk but not AFAP. You will be working for the full 40 mins so stay under your threshold and move through it. If you re-roll something you have already done, roll again till you get a new objective.
5:30PM: KETTLEBELL CLASS

Wednesday 3/20

 

 

Option 1:
Clean or Snatch: 3 x 1

Option 2:
18 Mins for Quality
Ascending Ladder 1-2-3-4……….
Power Cleans or Snatch (BB/DB/KB/SB)
Burpee Pull-Ups
Plated Sit-ups x 3 (3-6-9-12-15…….)

Then

Teams of 3 – 3 Rounds (1 works / 2 rest)
10 KB Swings
Sprint to Airdyne (20/15 cals)
Sprint back to tag out

Option 1: (3) Warm Up Sets and (3) Working Sets should be based off 90% of your 1RM. If you don’t know your 1RM, ask a coach to help you estimate the starting point!

Option 2: Move briskly when its your turn and then take your double rest time to recover!

5:30PM: DAY 3 of Barbell Basics (Movement Focus is: Clean / Thruster) and Open Gym*

*Reminder – Open gym at this time is unstructured as the Coach’s focus is on Barbell Basics which takes priority within this hour.

 

Thursday 3/21

 

5 Rounds NFT (20 minutes)
5 Deadlifts (Ascending or Static Load)
2 Rope Climbs (ADV: Legless)
10 Plank -ups 5R/5L

Then

Mini Dice Roll (core style) with Partner (10 mins)
1. 30 Renegade Rows – 1 works / 1 holds superman
2. 40 Russian Twists – 1 works / 1 rests
3. Accumulate 2 minutes of Plank 1 works / 1 rests
4. 40 Lateral SB Drags / 1 does Hollow hold/rock
5. 50 Medball partner sit-ups
6. 3 rounds each leg throw downs
*Lateral Sandbag Drags: https://youtu.be/NP4g_-3-4tA

5:30PM: MOBILITY/SKILL CLASS or OPEN GYM
6:30PM: GRINDER & COMMUNITY CLIMBING

 

 

 

Friday 3/22

Option 1:
Back Squats: 3 x 1

Option 2:
EMOM20
MIN 1: 8-10 KB/DB Front Squats
MIN 2: 10 KB Walking lunge pass throughs
MIN 3: Rest (or Plank)

Then

10-1
Plate Burpees
Double Unders x 3 (30-27-24-21-18-15-12-9-6-3)

Option 1: (3) Warm Up Sets and (3) Working Sets should be based off 90% of your 1RM. If you don’t know your 1RM, ask a coach to help you estimate the starting point!
Option 2: Meant to be a brisk effort! A gasser for sure. Just grind through and if you need to rest try and rest as little as you have to.

 

 

 

Saturday 3/23

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.
Coaches Choice

 

Sunday 3/24

 

 

“Triple 5”
5 Mins Max Strict Pullups/Ring Rows
5 Mins Rest
5 Mins Max Double KB Clean& Jerks (2 @53/35#)
5 Mins Rest
5 Min Row for Calories
“Triple 5” is a benchmark. Keep track of reps and how you MOD the movements so when this comes up again, you can see how you’ve progressed!