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, March 4th
Workout: For Time – With a Partner – 30 Minute Cap
Two Rounds
100/90 Calorie Row
40 Chest to Bar Pull Up
50/45 Calorie Row
20 Bar Muscle Up
Workout Brief
Feel: Reach / Pace: Grind
There is a lot of pulling in the workout. Move at a moderate pace in moderate sized chunks with your partner on the rower, and push yourself to do something you haven’t done before on the Chest to Bar and Bar Muscle Ups. Try a movement you’ve never tried, go for a rep PR, just make sure you get uncomfortable!
Tuesday, March 5th
Strength: 14 Minutes
4 x 6 Front Squat @ 70-80% of 1RM
Workout: For Time – 18 Minute Cap
Five Rounds
200m Run
15 Handstand Push Up
5 Front Squat (225/155)
Reduce Handstand Push up by 3 Reps and Front Squat by 1 Rep each round.
Workout Brief
Feel: Triple Threat / Pace: Grind
The goal for today is to break up all of the work into as few sets as you can. Try your best to stay unbroken on the Handstand Push Ups and make sure you keep the Front Squats unbroken.
Wednesday, March 6th
Strength: 12 Minutes
3-2-1-1-1: Power Snatch
Build in weight each set.
Workout: For Time – 12 Minute Cap
30 Deadlift (185/135)
60 Toes to Bar
30 Bar Facing Burpee
Workout Brief
Feel: Muscle / Pace: Gas
In the strength, use each set to build in weight and finish the session with a heavy single. The focus should be on getting a strong pull with the legs, making hip contact, and locking the elbows out as soon as possible. In the workout, hang on to big sets for as long as possible. There is too much volume to go 100% out of the gate, but you should be pushing hard and attempting to pick it up as you go. Once you finish the Toes to Bar, the final 30 Burpees should be a sprint.
Thursday, March 7th
Workout: As Many Rounds as Possible in 30 Minutes
10/8 Calorie Bike
8 Push Up
6 Alt. Lunge
4 Ball Slam
Rest 1:00
Workout Brief
Feel: Reach / Pace: Gas
The purpose of this workout is to maintain a hard pace and high power output. Push the Bike to 90% intensity, make sure your form is solid on the Push Ups and Lunges, and focus on throwing the Ball Slams down as hard as possible for all four reps.
Friday, March 8th
Open Workout 24.2
Workout released on CrossFit.com on Thursday, March 7th at 2pm ET.
Saturday, March 9th
TBD
