Happy Sunday everyone! We’ve made it to the last week of the CrossFit Open, and we couldn’t be more excited! One more Open workout stands between us and the finish line, and we’re ready to give it everything we’ve got.
Last Theme of the Open: WARRIORS
This week, we’re channeling our inner warriors as we take on 25.3! Whether you’re a Spartan charging into battle or a relentless Viking pushing through the storm, this is your chance to show your grit, determination, and strength💪.
Friday Night Lights 3/14 will be packed with energy, competition, and community. We’ve got:
🍢Delish Kebabs/Brazilian Skewers food truck – come hungry!
Kids bounce house – bring the whole family!
🍻End-of-Open After Party – Once the final heat is done, let’s celebrate all the hard work! Bring a drink and/or dessert to share.
Open Leaderboard & 25.2 Scores:
Jaime is still reviewing scores from 25.2, so if you haven’t finished it yet, there’s still time! Complete it before Monday evening to help your team earn a point. Keep an eye on the leaderboard – it’ll be updated in the next couple of days!
💥Join us for the live announcement of 25.3 this Thursday at 3 PM! Come hang out, watch the workout reveal, and start strategizing how to tackle it.
This week’s programming is designed to keep you moving and primed for the last Open workout:
🏋️Monday – Split jerk technique & strength
Tuesday – Strict pull-up work
Wednesday – Power clean complex
Thursday – Full-body active recovery workout to get you prepped for 25.3
We’ve had an incredible Open season so far, and we can’t wait to finish strong together. Let’s make this final week one to remember, let’s get after it!!
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
3-3-2-2-1*
Split Jerk
*Start Moderate and build to a Heavy weight. Option for Push Jerk.
(Score is Weight)
WORKOUT – PERFORMANCE
EMOM x 10 MINUTES
8 DB Shoulder to Overhead (50/35)
25 Double Unders
-Rest w/ Time Remaining-
(Score it Slowest Set)
WORKOUT – FITNESS
EMOM x 10 MINUTES
6 DB Shoulder to Overhead (35/20)
40 Single Unders
-Rest w/ Time Remaining-
(Score it Slowest Set)
EXTRA CREDIT – ALL
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Overhead Work
3-4 SETS
5 Tempo Overhead Squats (33X1)*
15-20 Supinated Band Pull-Aparts
*Keep weight Moderate across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
2.) 3-4 SETS
15-20 Parallette Shoot Thrus
20 Alt. DB Slides
TUESDAY
STRENGTH – PERFORMANCE
3-4 SETS*
2 Bottom to Half Pull-Ups
+ 2 Top to Half Pull-Ups
+ 2 Strict Pull-Ups
-Rest As Needed b/t Sets-
*Option to use Bands. Option for Strict Chest to Bars.
STRENGTH – FITNESS
3-4 SETS*
2 Bottom to Half Vertical Ring Rows
+ 2 Top to Half Vertical Ring Rows
+ 2 Vertical Ring Rows
-Rest As Needed b/t Sets-
*Option to use Bands.
WORKOUT – ALL
AMRAP x 15 MINUTES
30/25 Cal Bike (25/20 Echo)
30 Air Squats
10 Strict Pull-Ups or RIng Rows
(Score is Rounds + Reps)
WEDNESDAY
STRENGTH – ALL
EMOM x 8 MINUTES*
1 High Hang Power Clean
+ 1 Above the Knee Power Clean
+ 1 Power Clean
*Start Light and end Moderate.
(Score is Weight)
WORKOUT – PERFORMANCE
4 ROUNDS FOR TIME
20 Box Jumps (24/20)
5 Hang Power Cleans (135/95)
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs Over Bar
(Score is Time)
WORKOUT – FITNESS
4 ROUNDS FOR TIME
20 Box Jumps (20)
5 Hang Power Cleans (95/65)
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs
(Score is Time)
EXTRA CREDIT – ALL
1.) Overhead Prep
3-4 SETS
:30 Wall HS Hold
100m DBL KB/DB Overhead Walk
-Rest As Needed b/t Sets-
2.) 3-4 SETS*
:15-:30 L-Sit Hold
30 Feet Anchored Sit-Ups
1:00 Plank
*Minimal to no rest b/t movements.
THURSDAY
WORKOUT – ALL
2 SETS FOR QUALITY
50/40 Cal Cardio Choice
40 Sit-Ups
30 Wall Balls (Athlete Choice)*
20 Alt. Curtsy Lunges**
10 Hand Release Push-Ups
*Must Be Broken Up in 5s, 10s, or 15s to get to 30 Total.
**Option to hold DB/KB in Goblet position.
-1:30 Walking Rest b/t Sets-
FRIDAY
25.3
SATURDAY
TBD
