Workouts

Together We Will Endure

Glossary of Terms

  • AMRAP = As Many Reps/Rounds As Possible
  • FT = For Time
  • SDHP = Sumo Deadlift High Pull
  • STOH = Shoulder To Overhead
  • DB = Dumbbell
  • WB = Wall Balls
  • UB = Unbroken
  • GTOH = Ground To Overhead
  • DU = Double Unders
  • TGU = Turkish Getups
  • EMOM = Every Minute On The Minute
  • EOMOM = Every Other Minute On The Minute
  • CTB = Chest To Bar
  • K2E = Knees To Elbows
  • T2B = Toes To Bar
  • OHS = Overhead Squat
  • ME = Max Effort
  • AFAP = As Fast As Possible
  • BURPEE OTB = Burpee Over The Bar

Tuesday Mar. 17

Strength

12:00 EMOM
x1 snatch complex
*all should be between 65-75%

Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch

Conditioning

21:00 EMOM
1: x8-16 echo cals
2: x6-12 SA devils press (50/35)
3: x16 alt back step goblet hold lunge

**CP posted on Gym whiteboard**

Monday Mar. 16

Info

Today is the beginning of our deload week. Take this time to allow your body to recover and remove excess fatigue that has accumulated over the last several weeks. Next week will be testing!

As a reminder, the new Saturday schedule goes into effect this week.

* 8 am Class
* 9 am Class
*10 am Open Gym

Strength

Front Squats
3x4 @ 70-75% of 1RM back squat
3x2 @ 75-80% of 1RM back squat

*Perform x8 kickstand RDLs with DB on each side after each set

Conditioning

18:00 AMRAP
x36 DUs
x27 air squats
x18 abmat sit ups
x9 hang clean and jerk (95/65)
rest 1:00

**CP posted on Gym whiteboard**

Friday Mar. 13

Strength

Crossfit Open Workout!

*Coach-led primer to start*

26.3
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes
♀ 65, 75, 85 lb
♂ 95, 115, 135 lb

Enjoy the final Open workout of the year!

Conditioning

20:00 Intentional cool down on C2 Bike directly following

**CP posted on Gym whiteboard**

Thursday Mar. 12

Strength

40+ minutes of Zone 2 work on a machine
*Every 8:00 (including 0:00)
x4 moderate push jerk
x16 alt plank shoulder touch
1:00 wall sit

**CP posted on Gym whiteboard**

Wednesday Mar. 11

Strength

10:00 EMOM
x1 clean complex
*start first minute at 70% and try to climb to 90%

Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean

Conditioning

7:00 AMRAP
x49 DUs
x7 thrusters (95/65)

**CP posted on Gym whiteboard**

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