WEEKLY UPDATE: MARCH 13TH-MARCH 19TH

Article Of The Week:
Breathing And Bracing During Lifting:
https://www.t-nation.com/training/you-dont-know-how-to-breathe?utm_source=facebook&utm_medium=social&utm_campaign=article3626

Video Of The Week:
Cleaning up the hamstrings, hips, glutes, etc:

Nutrition Information Of The Week:
Nutrition Tips During The Open:
https://renaissanceperiodization.com/crossfit-open-nutrition-tips/

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts

Monday
Stamina

Warm Up:
2X:
6 Bar Kips
9 Air Squats
12 Russian KBS
100 M Run

WOD:
35 Minute AMRAP:
10 T2B (T2=20 Ab Mat Situps)
20 Strict Pushups (T2=Cage Assisted)
30 KBS (Rx=1.5/1.0)(T2=1.25/.75)
400 M Run
50 Walking Lunges
60 Double Unders (T2=180 Singles)

Tier 3:
35 Minute AMRAP:
15 Ab Mat Situps
15 Cage Assisted Pushups
15 KBS
200 M Run
15 Walking Lunges Per Leg
60 Singles
200 M Run

Cool Down:
3 Minute Cool Down Walk
1 Minute Grasshopper Hold
1 Minute Pretzel Twist

Purpose: Aerobic Capacity & Sustainability/Muscular Endurance
Focus: Pick A Sustainable Pace 75-80% And Maintain

Tuesday
Strength.Speed

Warm Up:
500 M Row
15 Seated DB Strict Press
10 Empty Bar Hang Power Snatch

WOD:
A1) Strict Press OR Close Grip Bench Press:
3X4-5 Reps @ 20X1 Tempo
-Rest 1 Minute-
A2) Single Arm DB Row:
3X8-10 Reps Per Arm @ 30X1 Tempo
-Rest 2 Minutes-
B) 21-15-9:
Power Snatch (Rx=95/65)(T2=75/55)
Calorie Row

Tier 3:
A1+2) “Same”
B) 21-15-9:
Hang Power Snatch
Calorie Row

Cool Down:
1 Minute Banded Lat Opener
1 Minute LAX Ball To Scapula
1 Minute Banded Hamstring

Purpose: Strength/High Aerobic Power
Focus: Shorter WOD; Keep Intensity High/Select Weight Where You Can Complete At Least 10 Reps In A Row Out Of 21 To Start

Wednesday
Speed.Strength.Stamina

Warm Up:
2x:
32 Jumping Jacks
16 Good Mornings
8 1/2 Burpees
4 Seated Rope Pulls

WOD:
A) Back Squat: 6X3 Reps @ 80-85% 1RM; Slightly Heavier Then Last Week
B) For Time:
4 Rope Climbs (T2=8 K2E+8 DB Renegade Rows)
40 Deadlifts (Rx=225/155)(T2=185/125)
40 Burpees
4 Rope Climbs (T2=8 K2E+8 DB Renegade Rows)

Tier 3:
A) Back Squat/Box Squat: 4X5-6 Reps
B) 3 Rounds:
10 Deadlifts
10 Burpees
10 Ab Mat Situps
5 DB Renegade Rows (No Pushups)

Cool Down:
1 Minute Cobra/Child’s Pose
1 Minute Pec Stretch
1 Minute Cage Pull Multi Direction

Purpose: Strength/Moderate Aerobic Power/Muscular Endurance
Focus: Proper Back Squat Depth, Mechanics, Track, ETC/Find A Decent Pace And Good Form On Deadlifts; Break When Fatigued

Thursday
Speed.Stamina

Warm Up:
400 M Run
10 Dead Hang Chinups OR 10 Ring Rows
100 Jump Rope Singles OR 50 Double Unders

WOD:
A) Goat Work For 20 Minutes; Work On Muscle Ups, Double Unders, HSPU, Rope Climbs, ETC
B) 18 Minute AMRAP:
200 M Run
12 CTB Pullups (T2=Kipping Pullups Or Ring Rows)
24 Box Jumps (T2=24/20″)(T2=20/16″)

Tier 3:
A) “Same”
B) 18 Minute AMRAP:
200 M Run
8 Ring Rows
16 Step Ups

Cool Down:
1 Minute KB Calf Smash
1 Minute BB Shoulder Sink
1 Minute Runner’s Stretch

Purpose: Moderate Aerobic Power/Muscular Endurance
Focus: Pick A Skill To Work On/Stay Moving With Little Short Breaks If Needed/Pick Movements That Are Challenging But Doable For The Pulling Movement

Friday
WOD:
Crossfit Games 17.4 OR TBD

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class: 11:00 AM
Foundations: 12:00 PM

Sunday
Foundations:10:00 AM
Open Gym:10:00 AM-1:00 PM

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