Workouts for the Week: February 26 – March 2

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

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

1 Mile Run

Calorie Row

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

Saturday, March 2nd

Workout: As Many Rounds as Possible in 30 Minutes – With a Partner
60/50 Machine Calories
50 Push Press 95/65
40 Back Rack Lunges
300m Partner Run



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