*Congratulations to both Sue Hicks and Paul Genova for winning the Vitality Challenge! Awesome work you two!

*Don’t forget to log in your score for 18.5 by 8PM Monday night! Go to; games.crossfit.com 

Monday 3/26, Week 6
Warm Up- 
Bike or Row 2 Minutes- steady pace
Then; 2 Sets
Spiderman Stretch
Counter- balance Squat x8-10
Hollow Rock/ Hold 10-20 reps/ seconds
SL Front foot elevated split squat x6/leg
*Press + Push Press + Jerk (1+1+1) -light to moderate- if following ‘Performance’ include this into your warm up, building in load

CF Fitness
A. Front Squat- 4×4 -Reference 3/19 for loading.
B. 15-12-9-12-15 Reps for Time;
Wall Balls
KB Swings, or Stiff legged DL –use a moderate load
*Reference 10/2*

Performance
A. Front Squat + Jerk (1+1) x5 @ 90% of last week’s Heavy RM
B. 25-20-15-20-25 Reps for Time;
Wall Balls 20/14lbs.
KB Swings 70/53lbs.

Weightlifting
A. Snatch Balance- Build to a Heavy Single
B. Front Squat + Jerk (1+1) x5 @ 90% of last week’s Heavy RM
C. Snatch Pull- 100% (of sn.) x4x4

Tuesday 3/27
Warm Up- 2 Sets;
1 Minute DU Practice
30 second Shoulder Hang from Cage
Kneeling BTN Snatch Grip Press x8
Samson Stretch
Duck Walk

CF Fitness 
A. BTN Snatch Grip Push Press + Overhead Squat (1+3) x3-4 sets -build to a moderate load with good form, for all working sets. Only go as low into the OHS as you are able to maintain a structurally sound position. Reference 3/21 for loading.
B. EMOM x 25 Minutes;
Min 1: 10 DB Snatches –light to moderate + 15 Mixed DU’s or 60 Jump Rope
Min 2: Rest
Min 3: 10 Box Dips, HR Pushups or Incline Pushups + 7 Bar-Facing Burpees
Min 4: 10/7 Calorie Bike
Min 5: Rest
*Modify exercise set volume if necessary*

Performance
A. Hang Snatch (hip)- 85%x2x3
B. EMOM x 25 Minutes;
Min 1: 7 Power Snatches @50% + 30 DU’s
Min 2: Rest
Min 3: 10 Ring Dips + 10 Bar-Facing Burpees
Min 4: 12/9 Calorie Bike
Min 5: Rest

Wednesday 3/28
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
Bulgarian Split Squat x6/leg
Kipping Swing x8
Hollow Hold x10-15 seconds
Goblet Squat x6-8

CF Fitness
A. Back Squat- 3×8
B. Every 4 Minutes x 5 Sets;
Row 400/300M

Performance 
A. Back Squat- 90% of 5RM x5x3
B. Every 4 Minutes x 5 Sets;
Row 500/400M

Weightlifting 
A. No Hook, No Feet Snatch- Build to a heavy single for the day
B. No Hook, No Feet Clean- Build to a heavy single for the day
C. Back Squat- 90% of 5RM x5x3
D. Goodmornings 40%(of squat) x6-8 x3

Thursday 3/29
Bike 3 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
Loaded Front Rack Hold 15-20 sec.
Knee & Ankle Stretch
Front Foot Elevated Split Squat x6

CF Fitness
A. Hang Power Clean + Front Squat (1+1) *Increase your working sets from 3/15 by 5-10lbs. to complete 6 sets.
B. 3 Sets, no rest;
20 Reverse Lunges –use a light to moderate load if possible
15 Box Jumps
15 (HR) Pushups or Incline Pushups

Performance
A. Hang Clean (from hip) 85%x2x3
B. 3 Sets, no rest;
20 Front Racked Lunges @30%(of squat)
20 Box Jumps 24/20in.
20 (HR) Pushups

Friday 3/30
Warm Up;
Row 4 Minutes- steady pace
+
2 Rounds;
Bottoms Up KB Press x6
SL Glute Bridge x6
Samson Stretch
Supinated Grip Lat Stretch
Then;
EMOM x 9 Minutes
Min 1: 3-4 HSPU or Push Presses -build in weight each set on these
Min 2: 4-5 Deadlifts
Min 3: 3-5 C2B, Pullups or Ring Rows

CF Fitness
2 Rounds for Time;
5 Push Presses (bar or DB) –moderate to heavy 
7 Deadlifts –light
5 Pullups or Ring Rows
7 Push Presses
5 Deadlifts –moderate
7 Pullups or Ring Rows
9 Push Presses
3 Deadlifts –heavy
9 Pullups or Ring Rows

Performance
2 Rounds for Time;
5 HSPU
7 Deadlifts @ 45%
5 C2B Pullups
7 HSPU
5 Deadlifts @ 55%
7 C2B Pullups
9 HSPU
3 Deadlifts @ 65%
9 C2B Pullups

Weightlifting 
A. Pause Snatch + Snatch- Build to a heavy set
B. Double Pause (at knee on clean, and the dip during the jerk drive) C&J- Build to a heavy set

Saturday 3/24

CF Fitness

Run 400M
20 Thrusters (bar or DB’s) –light
30 T2B, Hanging Knee Raise or Situps
30 NPU Burpees
30 T2B, Hanging Knee Raise or Situps
20 Thrusters (bar or DB’s) –light
Run 400M

Performance 

Run 800M
25 Thrusters 95/65lbs.
40 T2B
50 NPU Burpees
40 T2B
25 Thrusters
Run 800M

*Reference 7/29

Accessory Work

*The Accessory work listed below can be done at any time during the week. However, it would be best to complete it earlier in the week if possible, or after the CF Open workouts like during weekend Open Gym times. For exercises that have set and rep ranges, start out by warming up to a moderate intensity, and complete the minimal number of sets and reps for the first week. Then, each week, if able to increase load and stay within the prescribed rep range, do so. If not able to increase load, increase the volume either by number of reps per set within the given rep range, or total number of sets.

  • Barbell Curls 3-5 sets of 10-12 Reps
  • Lying DB Skull Crushers 3-5 sets of 10-12 Reps
  • Barbell High Pulls 2-4 Sets of 12-14 Reps
  • Glute-ham Raises 3-5 Sets of 10-15 Reps
  • KB Side Bends 3-5 Sets of 12-15 Reps per side