For Time:
100m farmer carry
100m d-ball carry
200m farmer carry
200m d-ball carry
400m farmer carry
400m d-ball carry
No RX
Large classes partner up. One farmer carry, and one d-ball carry, then switch
4 rounds for time:
15 dumbbell box step-overs
15 push-ups
200m ski/run
– hold one dumbbell any style for the box step-overs.
L3: ring push-ups
4x 8-12 bicep curls between sets
4 rounds for time:
15 dumbbell box step-ups
15 push-ups
30 Russian twists
200m ski/run
– hold one dumbbell any style for the box step ups Use same db for Russian twist .
L3: ring push-ups
)
Tempo:
Fast up
1 sec hold at top
3 sec negative
Tap floor with control, but go straight into next rep
Accessory between sets
Single leg glute bridge hold x 20 sec per side
10 minute AMRAP:
2 chest-to-bar pull-ups
2 burpee box jump-overs
4 chest-to-bar pull-ups
4 burpee box jump-overs
6 chest-to-bar pull-ups
6 burpee box jump-overs
…
continue to add 2 reps to each movement in the sequence until time expires.
3 rounds for time:
400-meter run
21 knees-to-elbows
12 double-dumbbell hang squat cleans (50/35)
Scale: v-ups or tuck ups for high rep core conditioning
Every 4:00 for 5 rounds:
500/400m row
Rest with the remaining time in the interval
2:20 cap per interval – scale meters for appropriate intensity
L1: 350m max effort
Score is slowest interval.
3 rounds for time:
50 air squats
30 American kettlebell swings (G/Y)
10 power snatches (135/95)
Scale as needed
Every 4:00 for 5 rounds:
500/400m row
Rest with the remaining time in the interval
2:20 cap per interval – scale meters for appropriate intensity
L1: 350m max effort
Score is slowest interval.
3 rounds for time:
30 American kettlebell swings (G/Y)
20 Wallball shots (20/14)
10 power snatches (135/95)
Scale as needed
Between sets perform:
10 scap push ups
10 scap pull-ups
10 no monies (banded external rotation)
For time:
45 deadlifts (225/155)
45 handstand push-ups
Between sets perform:
10 scap push ups
10 scap pull-ups
10 no monies (banded external rotation)
For time:
45 deadlifts (225#/155#)
45 handstand push-ups
HSPU Scaling:
Incline Pushups x 45 reps
Pushups x 45 reps
5 reps of Complex (on wall or pike on box):
HS top hold x 5 sec
Negative rep x 5 sec
Headstand hold x 5 sec
5 pushups or incline push ups
Box Pike HSPU (difficult)
Alternative: Heavy DB Push Press
6 minutes gentle holds for muscle recovery:
Childs pose x 1 min
Thread the needle x 1 min per side
Forward fold x 1 min
Pigeon x 1 min per side
focus on deep slow breathing during the stretch holds
Between sets perform:
10 scap push ups
10 scap pull-ups
10 no monies (banded external rotation)
For time:
45 deadlifts (225#/155#)
45 handstand push-ups
HSPU Scaling:
Incline Pushups x 45 reps
Pushups x 45 reps
5 reps of Complex (on wall or pike on box):
HS top hold x 5 sec
Negative rep x 5 sec
Headstand hold x 5 sec
5 pushups or incline push ups
Box Pike HSPU (difficult)
Alternative: Heavy DB Push Press
6 minutes gentle holds for muscle recovery:
Childs pose x 1 min
Thread the needle x 1 min per side
Forward fold x 1 min
Pigeon x 1 min per side
focus on deep slow breathing during the stretch holds
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
With a partner,
18 Minute AMRAP
20 thrusters
400-meter run
Run together, split thrusters as needed.
L1: 45/35
L2: 95/65
L3: 135/95