Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code.
Prep
Equipment Required: Foam roller, light/medium band, barbell
1) 1 Round:
– 60s each Foam Roll Hamstrings & Lats
– 5 each Spiderman Lunge
2) 2 Rounds:
– 10s each Bird Dog Hold
– 10s each Star Plank
– 10s Curl-up
3) 2 Rounds:
– 6 RDL
– 6 Hang Muscle Cleans
– 6 total Front Rack Reverse Lunges
– 6 Push Jerks
– 10 steps each X-Band Walks
A.
Front Rack Split Squats
Build to a heavy 5 on each leg over 5 sets.
OT2:30
– Start weaker leg forward
L1: Double KB Front Rack Split Squat 4 x 8-10 each.
B.
‘DDT’
2 Rounds:
21 Cal Row
15 Deadlifts (155/105)
12 Power Cleans
9 Push Jerks
Rest 3:00
– Goal: Hard effort, minimal split drop off
L3: (135/95)
L2: (115/75)
L1: (15 Cal Row) (DBs 30/20)
C.
DB Leg Extensions
3 x 12-15. Rest 60s
– Use a 30″ Box to sit on for full ROM