Thursday Mar 21st, 2019

March 21, 2019 / By j0ssy
33-27-21-15-9 reps for time of:
-thrusters 95/65/45
-Chest-to-bar pull-ups
 
Time cap: 20 minutes
 
Scaling and standards at https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf
 
The goal of this workout is purely work management. Please be realistic when approaching this workout. Both movements here are high output, high range of motion which require anerobic capacity to perform. They will only cause damage past a certain level of fatigue. A good rule of thumb will be to push but do not go to failure until the last set. Manage your sets wisely!
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Wednesday Mar 20th, 2019

March 20, 2019 / By j0ssy
3 rounds for time of:
 
-15 inverted burpees (supine to handstand) https://www.youtube.com/watch?v=Gbikm8A82_A
-1,000-m row
-15 burpees over the rower*
 
*BE SURE TO MOVE SEAT TO FORWARD-MOST POSITION ON THE ROWER AND ANGLE ROWERS SO THE SEAT WILL NOT MOVE WHILE YOU ARE JUMPING.
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Tuesday Mar 19th, 2019

March 19, 2019 / By j0ssy
WOD 1 = 4 rounds of:
-1 min wall sit* Immediately into
-30s double DB/KB front squats (50/35)
-Rest 90 sec between rounds
 
*Wall sit https://www.youtube.com/watch?v=KBLO648ODy0
 
 
WOD 2 : Go every 3 min for 5 sets
 
-20/15 cal bike
-10 deadlift 225/155
-Max DUs in remaining time until 3 min
-Rest 3 min
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Monday Mar 18th, 2019

March 18, 2019 / By j0ssy
Week 2: Back squat, push press, weighted pull up
You have to stay on point for this series. Don’t rush anything, but don’t dilly dally or you won’t finish.
If you did not find your 5 rep maxes last week then go ahead and find them today
 
If you like, You can download a sheet for this program, Courtesy Crossfit Fort Vancouver (https://docs.google.com/spreadsheets/d/14Te4m4CRxKpNSRpOdwIobd7ov1MilF1tNBbxX66vfUU/edit?usp=sharing ), enter your maxes, print it and bring it in!
 
It will help you gauge your progressions going forward.
 
 
 
BACK SQUAT
5 X 5 (75% of 5RM)
 
Warm up 2. Start with the empty bar and build to working weight
PUSH PRESS
5 X 3 (75% of 3RM)
 
Warm up 3
– 20 scapular pulls
– build to working weight over a few sets
 
WEIGHTED PULL-UP
5 X 3 (65% of 3RM)
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Sunday Mar 17th, 2019

March 17, 2019 / By j0ssy
Time to work on our hip mobility- great for improving healthy hip function.
 
Front Splits Series ( or feel free to makeup any workouts you missed last week )
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