Prep: Equipment required: Foam roller, light KB, medium/light band 1) Foam roll thoracic & lats 2) AMRAP 8 at a slow pace: – 8 Inch Worms (no push-up) – 8 KB Push Press each arm – 8 Split Stance KB Rows each arm – 15 Banded Pull-aparts – 15 Single Arm Banded Pushdowns each A.
Workout of the Day (WOD)
Wednesday 3.31.21
Wednesday 3.31.21 Prep: Equipment Required: Foam Roller, medium band 1) Oscillatory Foam Roll Hip Flexors x 60s each 2) Worlds Greatest Stretch x 60s each position 3) AMRAP 5: – 5 Banded Bird Dogs each – 5 Banded Glute Bridge – 5 Arms Overhead Squat A. EMOM 18 Min 1: 30s of – Handstand Holds
Spirit of the Open 21.3 & 21.4: Dave Drouault
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during the CrossFit Open, No Excuses CrossFit will recognize a member it feels represents the Spirit of the Games. This week’s honor goes to
Tuesday 3.30.21
Tuesday 3.30.21 Prep: Equipment Required: Foam roller, medium/light band, barbell 1) Foam roll glutes & hamstrings 60s each 2) 10 Sciatic nerve flossing each 3) Band Chicken Wing Stretch 60s each 4) 3 rounds: – 6 Hang Muscle Clean – 6 Front Rack Reverse Lunge total – 6 Up downs A. Barbell Complex: Deadlift +
Monday 3.29.21
Monday 3.29.21 Prep: Equipment Required: Foam roller, medium/light band 1) Three Way Foam Thoracic Spine x 60s each 2) Biphasic Pec Stretch x 60s each 3) Thoracic Rotations: 3 x 5 each 4a) Banded Glute Bridge: 3 x 3 – 3s hold at top of each rep 4b) Upper Back Triset: 3 x 10 each
Saturday 3.27.21
Saturday 3.27.21 Prep Equipment Required: Light Kb, box 1) 10 Upward to Downward Facing Dog + Toe Touch 2) 2 rounds: – 10 Russian Baby Makers – 4 KB Windmills each 3) 3 rounds: – 5 Up downs – 5 Box Step-ups each – 10 Scap Pull-ups A. Rowing Drills 5 minutes -Coach Led B.
Friday 3.26.21
Prep 1) 4 Spiderman Lunge each 2) Band Chicken Wing Stretch x 60s each 3) 3 rounds – 10 Banded Goodmorning – 10 Banded overhead squats – 10 Banded pull aparts A. Rx For total time: 15 front squats (95/65#) 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30
Why we perform band work
When it comes to workout equipment, most people think of a barbell and bumper plates, or dumbbells and kettlebells, or maybe even treadmills and elliptical machines. But there’s one piece of equipment that usually gets overlooked — rubber bands. I’ll be honest, we would use bands at No Excuses CrossFit from time-to-time. But it wasn’t
Thursday 3.25.21
Thursday 3.25.21 Prep Equipment Required: light KB, medium/light band 1) 10 Upward to Downward Facing Dog w. Toe Touch 2) 2 Rounds: – 8 Thoracic Rotations each – 8 Tall Kneeling KB Halo each 3) AMRAP 5 – 10 Banded Overhead Squat – 5 BW Walking Lunges each – 2 KB Windmill each A. Split
Wednesday 3.24.21
Wednesday 3.24.21 Prep Equipment Required: Medium band, jump rope 1) Spiderman Lunge 5 each 2) 3 Rounds of Upper back tri-set: – 10 Over + Back – 10 Banded Facepull-aparts – 10 Banded Pull-aparts 3) 3:00 Double Under Practice 4) 3:00 Rowing Drills A. FOR TIME WITH A PARTNER 10-20-30-40-50 Cal Bike Cal Rower 20-40-60-80-100
Spirit of the Open 21.2: Lindsay Morris
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during the CrossFit Open, No Excuses CrossFit will recognize a member it feels represents the Spirit of the Games. This week’s honor goes to
Tuesday 3.23.21
Tuesday 3.23.21 Prep Equipment required: Foam roller, medium band 1) Oscillatory Foam Roll each Adductor x 60s each 2) Rock Back Adductor Stretch x 60s each 3) Band Chicken Wing Stretch x 60s each 4) 3 Rounds: – 5 Banded Bird Dog each – 7 Banded Goodmorning – 9 Bodyweight Lunge each A. Front Box
Monday 3.22.21
Prep Equipment Required: Foam roller, light KB, blue/red band 1) Foam roll thoracic x 60s 2) 10 Upward to Downward Facing Dog w. Toe Touch 3) 3 rounds: – 5 Thoracic Rotations – 10 Straight Arm Band Lat Pull-down – 10 1-Arm KB Push Press light each – 10 Banded Facepull-aparts A. 1. Landmine Single
Saturday 3.20.21
Prep Equipment Required: Medium band 1) 4 Spiderman Lunge each 2) 3 rounds: – 5 Supinated Push-ups – 5 Thoracic Rotations each – 10 Banded Overhead Squat A. 5 ROUNDS IN TEAMS OF THREE: 30 Power Snatch (115/75) 60 Wall Balls (20/14) 300 Meter Farmer Carry Heavy – Goal: One person works, split however desired.
Friday 3.19.21
PrepEquipment Required: foam roller, blue band1) Foam Roll Lats & Glutes2) Dynamic Pigeon Pose 10 each4) AMRAP 6: 3 Inchworms with push up 6 Box jump step down 9 Banded Good Morning A1.1 1/4 Glute Hip Thrust1/4 x 12-15OT2M 1 + 1/4 rep = 1 rep 1 warm-up set, 4 work sets at the same
