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, medium/light band, light KB
1) 1 Round:
– 60s each Three-way Thoracic Spine Foam Roll & Foam Roll Glutes
– 3 each Spiderman Lunge
2) 2 Rounds:
– BP Big Three
3) 3 Rounds of:
– 10 Ft Duck Walk
– 5 Banded Overhead Goodmornings
– 3 each Goblet Cossack Squats
4) Air Bike Sprint 10-15s for max watts
5) Wide Stance Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Wide Stance Box Squat
8 x 3 @60%, every 60s.
– Box at parallel
– All sets for speed today
B.
‘Abs of steel’
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
– 8/25
Rx+:(135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Up Downs)
TIME CAP = 12:00
C.
Recovery
5:00 Bike easy pace
– Foam Roll Quads