Tuesday 3/1

CrossFit Simsbury – CrossFit

Weightlifting

Back Squat (Find 20RM)

Metcon

Metcon (Time)

5 Rounds:

12 Deadlifts 225/155

8 Burpee Pullups

12 KB Thrusters 53/35

——————————-

L2:

DL 155/105

Scaled Burpee Pullups

KB Thrusters 44/26

L1:

DL 95/65

Scaled Burpee Pullups

KB Thrusters 35/18

Cash Out

Metcon (Weight)

Bring Sally Up

Goblet Squats

You pick the weight. Rx = made it

Monday 2/29

CrossFit Simsbury – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

75 Double Unders

7 Bar Muscle Ups

—————————-

L2:

30 DU

7 Pullups + 7 Dips (unassisted)

L1:

150 Single Unders

7 Ring Rows + 7 Pushups

Metcon

Metcon (Time)

For Time:

30 Cal Row

20 Bench Press – Bodyweight / 75% BW

100 Double Unders

15 Bench Press

20 Burpees

10 Bench Press

*15 min cap*

——————————–

L2:

Bench 75/50%

50 DU

L1:

20 Cal Row

Bench <50% BW

200 Single Unders

10 Burpees

Cash Out

Metcon (AMRAP – Reps)

Max flutter kicks 2 min

Monday 2/29 Oly Lift


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

10 Hip Openers

10 Single Leg Hip Raises

10 Hip Ext Squats

X2

- Keeping center or gravity / hips under the bar.

- Squeezing butt in split jerk

- Hip ext green band squats

Metcon

Metcon (Weight)

6 Sets, Increasing weight (from rack):

- 2 Front Squats

- 1 Split Jerk

Saturday 2/27

CrossFit Simsbury – CrossFit

Metcon

Metcon (Time)

For Time:

6 Rope Climbs

12 C2B

15 Ring Dips

Rest 4 minutes

AMRAP 8

40 DU

4 Squat Snatch 115/80

4 Burpees, bar facing

Rest 4 Minutes

3 Rounds for Time:

35 WB 20/16

7 Clean & Jerks 135/115

——————————

L2:

18 Pullups

24 Ring Rows

15 Bar Dips

20 DU

4 Snatch 95/65

4 Burpees, bar facing

WB 16/10

C&J 95/65

L1:

18 Banded PU

24 Ring Rows

15 Bench Dips

120 Single Unders

4 Snatch 65/35 or less

4 Burpees, bar facing

WB 10/6

C&J 65/35

Open 16.1


CrossFit Simsbury – Sat Short AMRAP

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Metcon

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Metcon

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Metcon

CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Walking Lunge

8 Bar Facing Burpees

25 Ft. Walking Lunge

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Friday 2/26

CrossFit Simsbury – CrossFit

Bring a Friend Day for the regular classes! OPEN 16.1 from 5 to 7pm!

Weightlifting

Back Squat (5×5 same)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Burpees

10 Box Jumps 24/20

15 KB Swing 53/35

————————

L2:

Box Jump 20/16

KBS 44/26

L1:

Step Ups or Box Jump < 16

KBS 35/18

Friday 2/26 Masters


CrossFit Simsbury – Masters

Metcon

Metcon (4 Rounds for reps)

20mins – Each Movement – 45sec on / 15sec off

——————–

KB Deadlift

Step Ups

Bar Press

Rig Supported Full Squat

*1min REST*

Thursday 2/25


CrossFit Simsbury – CrossFit

Today can be used as a “active rest” if you are doing the OPEN tomorrow, or you can aggressively get after it. Athletes choice!

Metcon

Metcon (Distance)

2 minutes hard effort row @ 20 SPM

1 minute recovery row @ 20 SPM

2 minutes hard effort row @ 24 SPM

1 minute recovery row @24 SPM

2 minutes hard effort row @ 28 SPM

1 minute recovery row @ 28 SPM

2 minutes hard effort row @ 32 SPM

1 minute recovery row @32 SPM

Score = Distance

This workout is designed to control the stroke rate with variable power output. Stick to the SPM as close as possible!

Weightlifting

Metcon (Weight)

Clean and Jerk cycling

EMOM 12

1 – One 10 second clean pull + One fast clean pull + One clean

2 – Six clean and jerks (cycled fast)

Thursday 2/25 Oly Lift


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Shoulder Mobility

———————–

10 BP Halos

10 PVC / Rig OHS

10 1 & 1/2 Squats

10 Overhead Squat & Press

X3

OHS + Squat Snatch Supersets

Weightlifting

Overhead Squat (10X2)

Weightlifting

Squat Snatch (10X2)