Stay committed with these 7 effective CrossFit workouts that assure progress for every fitness level.

Split Jerk
3-3-2-2-1

* Start moderate and build to a heavy weight. Option for Push Jerk.

“Jumping Forward”
10 Minute EMOM:
8 DB Shoulder to Overhead (50/35#)
25 Double Unders

* Rest with time remaining.
* Score is slowest set.

Gymnastics Work
3-4 Sets:
2 Bottom to Half Pull-Ups + 2 Top to Half Pull-Ups + 2 Strict Pull-Ups

* Rest as needed between sets.
* Option to use bands. Option for Strict Chest to Bars.

“Pulling Weeds”
15 minute AMRAP:
30/25 Calorie Bike
30 Air Squats
10 Strict Pull-Ups or Ring Rows

Clean Complex
8 Minute EMOM:
1 High Hang Power Clean + 1 Above the Knee Power Clean + 1 Power Clean

* Start light and end moderate.

“Spring Cleaning”
4 Rounds for Time:
20 Box Jumps (24/20″)
5 Hang Power Cleans (135/95#)
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs Over Bar

“Planting Seeds”
2 Sets for Quality:
50/40 Cal Cardio Choice
40 Sit-Ups
30 Wall Balls
20 Alt. Curtsy Lunges
10 Hand Release Push-Ups

* Wallballs must be broken up in 5s, 10s, or 15s to get to 30 total.
* For Curtsy Lunges option to hold DB/KB in Goblet position.
* 1:30 Walking rest between sets.

CrossFit Open 25.3
To be Anounced Thursday 3 PM
Friday Night Lights Begins at 4:30 PM

How to watch the CrossFit Open!

In teams of 2…
26 Minute AMRAP:
40 Toes to Bar
400 Meter Run
60 Power Snatches (95/65#)
400 Meter Run

* 400 meter runs are completed together. All other work is split as needed, P1 works and P2 rests.

28 Minute EMOM:
MIN 1&2 – 20/15 Cal Row + 10 Plate Gun Hold Alt. Lunges (Athlete Choice) + Max Strict Dips in Remaining Time
MIN 3 – Static Hold of Choice
MIN 4 – Rest

* Rings, Bar or Bench Optional
* Static Hold Options: Plank, Tuck/ Hollow, Wall Sit, Bar Hang, Glute Bridge-Up