February 26, 2023

Well done to everyone who took on 23.2 this week. Please make sure to submit your scores by Monday at 11pm so we can get them checked on time. One more week to go!

Monday

Team Take Over

1min on / off each
Complete
100 Deadlifts
50 burpees OTB
100 hang power cleans
50 burpees OTB
100 front squats
50 burpees OTB

Base Strength

A) Bench Press: 77.5% x 6, 82.5% x 4, 90% x 2 or more

B)
Alternate DB bench (flat bench): 4 x 10 ea arm

C)
DB incline flyes 3 x 12

D)
Alt. Hammer Curls: 3 x 10 each arm
DB tricep extensions 3 x 10

Tuesday

Classic CrossFit

A) 12 Min EMOM
strict pull ups or kip/butterfly
same reps as last week

B) 12min AMRAP
20 Kcal run (2min cap)
20 strict press
20 push press

Base Conditioning

1 Round
90 sec steady
60 sec moderate
30 sec moderate/hard
repeat on different bit of kit

10 Rounds
45 sec on
3:15 off

Wednesday

Heavy Day

A) 5 x 5 pause back squat
add 2.5-5kg from last week
every 3 MINUTES, should be getting heavy

B)

45 sec double DB box step overs
45 cossack squats (ring assited scale)
30-45 hollow hold
Rest 1 min
x 4

Base Strength

A) Deadlift: 77.5% x 6, 82.5% x 4, 90% x 2 or more

B)
Barbell RDL 3 x 10 reps

C)
Bulgarian split squats 1+1/4
3 sets of 8 each leg

D)
Chin-ups (total reps) = chin-up max + 70%

Thursday

Do you even Cardio?

40 min EMOM
1 – run 45 sec
2 – 45 sec wall sit
3 – bike 45 sec
4 – 20 sit ups

Friday

Open workout 23.3

Saturday

Announced after Open workout

Sunday

Base Conditioning

Base Strength – Upper body

Strict A) 5 sets of 5 reps 3 second negative Rest 90 seconds between sets B) Ring rows 4 sets of 5 eps Slow reps with pause at top rest :90 between sets C) DB Strict Press 4 sets of 8 reps	Kipping Kip swings 1 sets of max reps (make sure to wamr up correctly before performing max set) Chin over bar hold and press away drill 5 sets of 5 reps EMOM for 13 minutes 1-3 Kipping pull ups Strength work Press against the bar (hanging) roll ups 5 sets of 2-3 reps	Butterfly Technical work Butterfly drills with one foot on a box 1 sets of 20 reps Butterfly pull up movement 4 sets of 8 – 12 reps Focus on getting the rhythm and don’t worry about your chin being over the bar on the first 2 sets Try to increase the pull up on the last set with the goal to be finishing with the chin over bar. EMOM for 11 minutes 2-3 Butterfly pull ups
Core Hollow rocks 5 sets of :30 effort rest :30 between sets	Core Hollow rocks 5 sets of :30 effort rest :30 between sets	Core Hollow rocks 5 sets of :30 effort rest :30 between sets