Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.
PACE:
Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort
FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor
Monday, February 26th
Workout: For Rounds and Total Weight – 24 Minutes
Part A: As Many Rounds as Possible in 10 Minutes
10 Pull Up
25 Air Squat
10 Shuttle Run
-Rest 2:00-
Part B: 12 Minutes
Find a 1RM Back Squat
Workout Brief
Feel: Muscle / Pace: Grind
Move at a tempo that will allow you to really push yourself in the Back Squat at the end of the workout. Use all of the work you’ve put in over the last eight weeks from the Pause Squats to hit solid positions and move confidently under heavy load.
Tuesday, February 27th
Workout: 30 Minutes
00:00-10:00
1 Mile Run
10:00-20:00
21-15-9
Calorie Row
Dip
20:00-30:00: As Many Rounds As Possible in 8 Minutes
25 Double Under
8 Alternating Dumbbell Squat Snatch
Workout Brief
Feel: Triple Threat / Pace: Gas
This three part workout will give you a great mix of conditioning, a challenging couplet, and a sustained effort with a focus on mobility and positions. Complete each part as you would if they were stand alone pieces, but pull back 10-20% in effort so you can crush all three.
Wednesday, February 28th
Strength: Every Minute on the Minute for 5 Minutes
5 Touch and Go Power Clean
Workout: For Time – 20 Minute Cap
20 Rounds
5 Wall Ball
3 Bar Facing Burpee
1 Power Clean (205/145)
Workout Brief
Feel: Muscle / Pace: Full Send!
Move at a slow tempo and take your time on the transitions so you can stay steady through all twenty rounds. If you are scaling the Barbell weight, push yourself on the Power Clean!
Thursday, February 29th
Workout: For Time – With a Partner – 26 Minute Cap
50 Double Dumbbell Hang Clean
50/40 Calorie Bike
30 Box Jump Over
Reduce Hang Cleans by 10 reps and Bike by 10/8 reps each round.
Workout Brief
Feel: Muscle / Pace: Sustain
This partner workout is one that should be completed in moderate sized sets so one partner is always working. The Dumbbell weight choice is up to your team – be mindful if you are completing the open workout tomorrow.
Friday, March 1st
CrossFit Open Workout 24.1 – For Time
21 Dumbbell Snatches (Arm 1)
21 Burpees Over Dumbbell
21 Dumbbell Snatches (Arm 2)
21 Burpees Over Dumbbell
15 Dumbbell Snatches (Arm 1)
15 Burpees Over Dumbbell
15 Dumbbell Snatches (Arm 2)
15 Burpees Over Dumbbell
9 Dumbbell Snatches (Arm 1)
9 Burpees Over Dumbbell
9 Dumbbell Snatches (Arm 2)
9 Burpees Over Dumbbell
