MONDAY 2.20.23
Presidents Day Schedule
7:30am - 10am - 12pm classes only
Open Gym between
Skill: Seated Box Jump
8 minutes build to high jump
EMOM 24
M1) Max Reps Bench Press 225/155 lbs (60%)
M2) 20 American Swings 24/16kg
M3) 10 Box Jumps 30/24"
M4) 10 Football Burpees
M5) AMRAP 123 Up Downs
M6) Rest
TUESDAY 2.21.23
Skill: Handstand Push-up Progressions
https://www.instagram.com/tv/ByiDkC1gRL9/?igshid=YmMyMTA2M2Y=
8 min to play around. Advanced athletes build to high deficit HSPU or work on Freestanding
MetCon
1:30 on, :30 off for 18:00
A) 15 HSPU/ DB Push Press + AMRAP Handstand Walk / Wall Walks
B) 10 Tempo Strict / Banded Pull Ups + AMRAP Farmers Hold
C) AMRAP Calorie Bike
Buyout
3:00 AMRAP Double Unders
WEDNESDAY 2.22.23
Back Squat 1RM - 20 Minutes
MetCon
Grand Slam
5 Rounds for Time
26 Goblet lunges
:56 Wall Sit
11 Burpees Over DB
15 minute cap
THURSDAY 2.23.23
Functional Bodybuilding 7:30am and 6:30pm
Open Gym 5:30pm
Strength - Turkish Get Up - 12 min
Build to Heavy TGU + Windmill
Athletes may use KB, DB, or Barbell
EMOM 20
M1) 10-15 Renegade Rows
M2) 10 Rear Heel Elevated DB Deadlift w/Twist Right
M3) 10 Rear Heel Elevated DB Deadlift w/Twist Left
M4) :40 Pause Banded Tricep Pull Downs
M5) :40 L Sit
1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
Rear Heel Elevated Deadlift: https://www.tiktok.com/t/ZTRn1jcuh/
FRIDAY 2.24.23
TBD Based on CrossFit Open 23.2
SATURDAY 2.25.23
CrossFit Open 23.2