WORKOUT OF THE DAY

Wednesday 230322 Front Squat 5×5 (volume)

Front Squat (volume sets ~ 80% 1RM)
5-5-5-5-5
post all loading

Intended Stimulus
Today we train with a 5 round volume set of 5 reps. In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets). Once you have worked up and are ready… you have 5 sets at 5 reps each. Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET! A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can (and should) bump up the weight a percentage point or two if your first set does not elicit a sufficient amount of fear 🙂

Tuesday 230321 3 RFT: Clean, Jerk, DU

3 rounds for time:
21 Power Cleans (50/35kg)
15 Push Jerks (50/35kg)
90 Double Unders
Post finish time and any scaling

Monday 230320 AMRAP 20

Today we have a monostructural + gymnastics triplet and we welcome back the burpee pull-up to The Hut for the first  time since The Open! Choose scaling that allows the TTBs to be completed in 4 sets or fewer and attempt to go for a controlled and unbroken 10 burpee pull-ups. We’ll use the same standard as The Open for these. Row hard without blowing up in the first round or 2. This is a crowd pleaser to start the week, so get in to The Hut and get after it!

Yoga at The Hut and on ZOOM at 6pm!

AMRAP 20:
30 Calorie Row
20 Toes to Bar
10 Burpee Pull-ups
Post total completed rounds + reps and any scaling

Thursday 230316 EMOM 20

EMOM 20:
1) 10 DB Goblet Squats (AHAP)
2) 5 Box Jumps (30/24”)
3) max rep Alt DB Snatch (50/35#)
4) rest
Post total DB Snatches and any scaling

Monday 230313 Deadlift

Yoga at The Hut and on ZOOM at 6pm!

Deadlift
7-7-5-5-5-3-3-3
Post all loading and any PRs to the PR board!

Thursday 230309 AMRAP 10

AMRAP 10:
2-4-6-8-10… Power Clean (60/45kg)
2-4-6-8-10… Burpees over the Bar
post total reps completed and any scaling

Wednesday 230308 FGB Style

Fight Gone Bad Style:
3 rounds for reps:
1 minute max Double Unders
1 minute max Toes to Bar
1 minute max ACFT Push-ups
1 minute max Jumping Lunges
-rest 1 minute-
post total reps completed and any scaling

Tuesday 230307 Back Squat 5×3 Volume Sets

Back Squat (volume sets @ 85%)
3-3-3-3-3
post all loading
-then-
a finisher

Monday 230306 5 RFT

The 2023 NoBull CrossFit Games Open is in the books! Thanks to each and every one of you CFM athletes who took on the workouts over the last 3 Saturdays. You effort was as inspiring as your commitment to one another. We got to cheer each other on as power clean PRs were set, as double unders got strung together for the first time, and as athletes gave their all to 4 very different tests. Again, congrats! If you were inspired to work on some weaknesses or have goals for next year, talk to a coach, consider doing some 1-on-1 training, or get some advice on what to practice when you get to The Hut a few minutes early or stay a few minutes after class.

Yoga at The Hut and on ZOOM tonight at 6pm!

5 rounds for time:
21 Calorie Row
15 Box Jump Overs (24/20”)
9 Double DB Hang Snatch (40/30#)
Post finish time and any scaling

Thursday 230302 For Max Meters

For max meters:
Row 4 minutes
-rest 2 minutes-
Row 3 minutes
-rest 2 minutes-
Row 2 minutes
-rest 2 minutes-
Row 3 minutes
-rest 2 minutes-
Row 4 minutes
Post total meters rowed