Friday 03/29/2024

WARM-UP

2 ROUNDS

10 Jumping Jack Toe Touches

10 Calf Raises

10 Tib Raises

10 Alt. Elbow Punches

10 Strict Press

2 ROUNDS

20 Single Unders (upgrade to Dubs in R2)

5/5 Leg Swings

5/5 Ankle Rolls

5 Hang Power Clean + Push Press

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate 2-Rep Split Jerk

(Score is Weight)

WORKOUT

“FEELING FRIDA”

EVERY 2:00 X 6 SETS

60 Double Unders

Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

10 Reps (135/95)

8 Reps (165/115)

6 Reps (185/135)

(Score is Slowest Set)

Thursday 03/28/2024

WARM-UP

2 ROUNDS

1:00 Row (RPE 5-6)

10 Up-Downs

6/6 Staggered Stance Good Mornings

10 Lateral Jumps

5 Cat/Cows

Into…

2 ROUNDS

:40 Row (RPE 7-8)

6 Burpees w/ Lateral Hop

8 Empty BB RDL*

8 BB Upright Rows**

*RND 2 complete 8 Empty BB Deadlifts.

**RND 2 complete 8 BB High Hang High Pulls

STRENGTH

EVERY 1:30 X 6 SETS*

1 High Hang Power Clean +

1 Hang Power Clean +

1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

WORKOUT

HERO PARTNER WORKOUT

“LAURA”

IN TEAMS OF 2…

AMRAP × 21 MINUTES*

30 Cal Row

20 Burpees Over Rower

10 Power Cleans (155/105)

*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete,

Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

HERO WORKOUT

SOLO VERSION...

AMRAP X 21 MINUTES

20/15 Cal Row

10 Burpees Over Rower

5 Power Cleans (155/105)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 ROUNDS FOR QUALITY

1:00 Nasal Breathing EZ Row

1:00/1:00 Hamstring Barbell Smash or Foam Roll

1:00 Cat/Cow

Wednesday 03/27/2024

GENERAL WARM-UP

(MIN 0-5)

25ft Line Drills…

Toe Walk

Heel Walk

High Kicks

Alt. Hip Openers (hug knee into chest and open out wide)

Bear Crawl

Quad Crawl

AC Skip

Into…

SPECIFIC WARM-UP

(5-15)

1 ROUND

200m Run

12 Alt. 90-90 Hip Rotations

12 Alt. Bird Dogs

12 Alt. Deadbugs

1 ROUND

200m Run

12 Alt. Lunge-Lunge-Squat

12/12 Single Leg Glute Bridge-Ups

12 Sit-Ups

1 ROUND

400m Run (time trial!)

12 Alt. Curtsy Lunges

12 Calf Raises + 12 Tib Raises

12 Weighted Sit-Ups

WORKOUT

“RUNNING RBG”

EMOM X 16 MINUTES

MIN 1&2 – 400m Run

MIN 3 – 1:00 Max Weighted Sit-Ups*

MIN 4 – Rest

*Hold DB across chest. GHD Sit-Ups Optional.

(Score is Total Sit-Ups)

PARTNER FINISHER

AMRAP X 8 MINUTES*

10 Alt. Lunges

10 DB Slides

*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.

(Score is Rounds + Reps)

Tuesday 03/26/2024

WARM-UP

2 ROUNDS

8 Groiners

8 Push-Up to Pike

8 Ring Rows

8 Strict Press*

Into…

2 ROUNDS

8 Kang Squats

8 Hand-Release Push-Ups**

8 Kip Swings

8 Front Squats***

*Push Press in Round 2

** Pike Push-Ups in Round 2

*** Thrusters in Round 2

EXTENDED WARM-UP

3 SETS

5 Thrusters*

5-7 Chest to Bars or Jumping Pull-Ups

3-5 Handstand or Hand Release Push-Ups

-Rest As Needed b/t Sets-

*Start Light and build to Workout Weight.

(No Measure)

WORKOUT

“DEAR DOLLY”

FOR TIME*

100 Thrusters (95/65)

80 Chest to Bars

60 Handstand Push-Ups

*Partition reps and movements as needed.

(Score is time)

Monday 03/25/2024

WARM-UP

1 ROUND

12 Cat Cows

6/6 Single Leg Glute Bridge-Ups

6/6 Split Squat

12 Good Morning

Into…

1 ROUND

12 Alt. Bird Dogs

12 Glute Bridge-Ups

6 Alt. Box Step-Overs

12 Barbell RDL

Into…

1 ROUND

12 Alt. Scorpion Kicks

12 Alt. Glute Bridge March

6 Half Box Jumps

12 Barbell Deadlifts

STRENGTH

5-5-5-5

Double Overhand Deadlift*

*Start Moderate and Build past Workout Weight.

(Score is Weight)

“CATCHING SOME EARHART

4 SETS

AMRAP X 3 MINUTES*

4-6-8-and so on…

Box Jump Overs (24/20)

1-2-3-and so on…

Deadlifts (225/155)

-Rest 1:30 b/t Sets-

*Start from the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

Friday 03/22/2024

WARM-UP

3 SETS

50 Single Unders or :30 Cardio Choice

5 Reps of (1) Up-Down + (1) Hand Release Push-Up

5/5 Slow Plate Around the Worlds

5 Plate Ground to Overhead (w/:01 Pause at Top in Press Position)

10 Plate Strict Press (W/ :01 Pause at Top in Press Position)

SKILL

EMOM X 8 MINUTES

MIN 1 – :30 Handstand Hold Option*

MIN 2 – :30 Strict Handstand Push-Ups or Hand Release

Push-Ups

*HS Hold Options…

DBL DB Overhead Hold

Pike Hold

Wall Handstand Hold

Freestanding Hold

WORKOUT

“DEATH BY BURPEES”

EMOM X 20 MINUTES

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

*Continue until you can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 Burpees on the minute, then 6

Burpees on the next minute, and so on…

(Score is Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

Thursday 03/21/2024

WARM-UP

AMRAP X 6 MINUTES

Cal Row

8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP X 30 MINUTES*

80/60 Cal Row

60 Toes to Bar or Toes to Something

40 Deadlifts**

200m DB Farmer Carry

(Athlete Choice)

*P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.

**Deadlift Weight Options…

(155/105)

(185/135)

(205/145)

(225/155)

(Score is Rounds + Reps)

SOLO WORKOUT OPTION…

EMOM × 30 MINUTES

MIN 1,283 – AMRAP of… 12/10 Cal Row + 10 Toes To Bar or Toes to Something + 8 Deadlift (Athlete Choice)

MIN 4 – 1:00 DB Farmer Hold (Athlete Choice)

MIN 5 – Rest

(Score it Total Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

:30/:30 Half Pigeon on Box

:30 Box Prayer Stretch :30 SLOW Alt. Deadbugs

-Rest as Needed b/t Sets-

Wednesday 03/20/2024

WARM-UP

:30 Arms Only Bike :30 Legs Only Bike

1:00 EZ Bike

Into…

2 ROUNDS

10 Calf+ Tib Raises

10 Single DB Curl to Press

10 Alt. DB Around the Worlds

10 Alt. Box Step-Ups*

*RND 2 option to complete Box Jumps.

Into…

EMOM X 5 MINUTES

MIN 1 – 40 50-55 RPM

MIN 2 – :40 55-60 RPM

MIN 3 – :40 58-63 RPM

MIN 4 – :40 60-65+ RPM

MIN 5 – :40 Workout Pace

STRENGTH

2-3 SETS

10-12 SLOW Zottman Curls

10-12 DB Alt. Around the Worlds

10/10 Single Arm Tricep Kickback

-Rest As Needed b/t Sets-

WORKOUT

EVERY 4:00 X 4 SETS

40/30 Cal Bike

Max Box Jumps (24/20) with Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Lowest Reps of Box Jumps)

OPTIONAL COOL DOWN

5-10 MINUTE FOAM ROLL

Options….

Quads

Glutes

Lats

Calves

Tuesday 03/19/2024

WARM-UP

EMOM X 4 MINUTES (:45/:15)

MIN 1 – Up-Dog to Down Dog

MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches

MIN 4 – Scap Pull-Ups

Into…

2 ROUNDS

10 Air Squats

8 Ring Rows

8 Jumping Air Squats

10 Kip Swings

Into…

2 ROUNDS

7 Barbell Deadlifts

7 Barbell Muscle Cleans

7 Barbell Strict Press

7 Barbell Front Squats

BENCHMARK WORKOUT

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-Ups

(Score is Time)

POST WORKOUT STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster

(Score is Weight)