CrossFit Programming 3.1.2021-3.5.2021

Monday
SWOD
1-Rep Max Split Jerk

WOD
For Time:
25 Toes to Bar
15 Burpee to 6in target
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpee to 6in target
25 Toes to Bar

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang

Tuesday
SWOD
Deadlift TBD

WOD
3 sets
3 Rounds
12/10 Calorie Assault Bike or 10/8 Calorie Echo bike
10 Deadlifts (185/125)
- Rest 3 minutes between sets -

Accessory
4 Rounds
10 Barbell Bench (build to moderate weight and complete 4 sets - control up and down)
12 Bent over Barbell Row (Moderate weight - control up and down)
-into-
3 rounds
10 alt. Dumbbell curls (each side)
10 single Dumbbell lying tricep extension
30 Flutter Kicks (each side)

Wednesday

SWOD
Squat Cleans:
- 2x3 reps @ 75-80% 1RM Clean
- 3x3 reps @ 80-85% 1RM Clean

WOD
REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
Time Cap: 10 minutes

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang

Thursday

WOD
Teams of 2
5 rounds (each)
18/15 Calorie Ski Erg or 72 Double Unders (if Ski Erg is unavailable)
12 Alternating Single Arm Devil’s Press (50/35)
10 Box Jumps (30/24)
- You go, I go -

Accessory
3 Rounds
30 sec plank (elbows)
30 sec side plank (left/right)
20 Russian Twist (each side)
10 Barbell Rollouts (very tough movement, scale or change as needed)

Friday

WOD

(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups

- @15:00 -

3 rounds
30 GHD’s or 35 Abmat Sit Ups
30 Kettle Bell Swings (1.5/1)

- @30:00 -

For Time:
30 Squat Clean Thrusters (165/110)

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang