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 KB
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 2 each Spiderman Lunge
2) 2 Rounds:
– BP Big Three
3) AMRAP 4:
– 2 each Shin Box + Hip Lift
– 5 each Goblet Reverse Lunges
– 5 each KB Push Press
– 5 each 1-arm Rows
4) Air Bike 10-15s sprint for max watts
5) 1 1/4 Front Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
1 ¼ Front Squat
Build to a heavy 1 over 5 sets.
Sets of 5,4,3,2,1
L1. Front Squat 2s pause in bottom 5 x 3 or Goblet Box Squat 4 x 8-10
B.
For Time:
30-20-10 Supinated Barbell Rows (115/75)
200 M Run
21-15-9 DB Push Press (50/35)
200 M Run
– Goal: Challenging effort, unbroken rows, rest as needed on Push Press. RPE 7.5
L3: (985/65) (40/25)
L2: (75/55) (30/15)
L1: (65/45) (20/10)
C.
DB Leg Extension
3 x 12-15. Rest 60s
– Sit on a box for increased ROM