Gym WODs

Friday Mar 15, 2024

CrossFit Games Open workout 24.3:

All for time:

5 rounds of:

10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)

Thursday Mar 14, 2024

50:00

Foundation Training Video
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
300m Row or 200m Run
1:00 OH Barbell Hold
10 Down to Updog Transitions
10 Back Extensions

Tuesday Mar 12, 2024

(18 minutes)

1:30 Wall Stretch, each leg
10 Scorpion Kicks + :30 Hold

Then, cycle:
15 Band Pull Aparts
5-8 DB Bench Press
5-8 DB Bent Over Rows
8 V-Ups
15 Double Unders to 15 Single Unders
20 min. EMOM:

A: 8-10 DB Bench Press
B: 8/8 Bent Over Rows
C: 15 V-Ups
D: 30-50 Double Unders

Saturday Mar 09, 2024

(8-10 minutes)

10 Wall Slides + Rotations
:30/:30 Post Bicep Stretch

Then,
5 DB Curls + 5 Rows
3 IVT’s
8 Deadbugs
8 Skater Jumps

20 min. EMOM:

8 DB Curls + 8 DB Bent Over Rows (2 DB’s)
6 IVT’s
20 Skater Jumps
12 Deadbugs
25 min. AMRAP:

Ash Ellis Loop
50 Push Ups
40 Mountain Climbers
30 DB Push Press (2 DB’s)
20 Pull Ups
10 Wall Walks

Friday Mar 08, 2024

Everyone x 6 minutes:
10 Strong Pulls on Rower
8/8 SL DL into 8 DL
50 SIngle Unders

1st partner, cycle 6 minutes:
100m Row
5 DL
15 Double Unders
CrossFit Games Open workout 24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

RX:
♀ 125 lb
♂ 185 lb

Scaled:
♀ 95 lb, single-unders
♂ 135 lb, single-unders

Thursday Mar 07, 2024

50:00

Foundation Training Video
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
300m Row or 200m Run
1:00 OH Barbell Hold
10 Pull Aparts & Dislocates
10 Down to Updog Transitions
15 Push Ups
10 Back Extensions

Wednesday Mar 06, 2024

:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Arnold Press
Plank
Med-ball Cleans
Lateral Hops
Sit Ups
Row
Banded Dislocates
Hang (Scap Pull Ups)
Tricep Pressdowns
Seal Walk/Bear Crawl
Rest

Tuesday Mar 05, 2024

(18 minutes)

1:30 Wall Stretch, each leg
10 Scorpion Kicks + :30 Hold

Then, cycle:
15 Band Pull Aparts
5-8 DB Bench Press
8 Scap Pull Ups
8 Kip Swing
5 Pull Ups
8 Deadbugs
8 V-Ups
15 Double Unders to 15 Single Unders
20 min. EMOM:

A: 8-10 DB Bench Press
B: 15 Pull Ups
C: 15 V-Ups
D: 30-50 Double Unders