CrossFit – Tue, Mar 3
General Warm-up
Back Squat (Back Squat (20-25min)
2-2-2-2-2
2-2-2-2-2
Bike for 3:00 between sets for rest
Start no lighter than 80% and build AHAP.
If you’re concerned about soreness leading into the Open workout, stay between 75-80% and move fast. )
2 rounds (Time)
3 Shuttle Runs*
3 Snatch 155/105lbs OR 70%
5 Shuttle Runs*
5 Snatch 155/105lbs OR 70%
7 Shuttle Runs*
7 Snatch 155/105lbs OR 70%
Rest 5:00
During your rest, easy flushing on the Echo Bike or C2 Bike works best.
*1 Shuttle Run = 25ft + 25ft
Any style snatch is acceptable.
AIQ: The load, reps, and rest are designed to allow you to push hard in both intervals. While weights are informed by past Open and Quarterfinals programming, stimulus is king. Reduce the load as needed to maintain a high effort and preserve the intended stimulus.
4 Rounds
200m Row or 400m Bike
8 Goblet Reverse Lunges (Squats in R3 and R4)
3 Seated Explosive Jumps*
*Sit on a box with thighs parallel to floor and jump up explosively as high as possible, or onto another box.