Monday - March 21
Closing in:
Chief (Level 1):
12 minute EMOM:
odd minute: 15 Medicine Ball Sit Ups 20/14
even minute: 2 Rope Climbs OR 6 strict pull-ups
Officer (Level 2):
12 minute EMOM:
odd minute: 12 Medicine Ball Sit Ups 14/10
even minute: 1 Rope Climbs OR 3 strict pull-ups
Recruit (Level 3):
12 minute EMOM:
odd minute: 12 Sit Ups
even minute: 6 ring rows
Barbell Prep:
3 sets alternating movements:
8 front rack lunges (empty barbell)
4 pause front squats (3 second pause in the bottom)
deadlift:
5 set of 4 reps
– You choose loading
– Make these challenging sets!
* Rest as need between sets *
Front Squat
3, 3, 2, 2, 1, 1, 1.
Build to a heavy single for the day
Optional Accessory Work:
10 minute AMRAP (70% intesnity)
10 Deficit Push-ups (hands on 45lb plates/25lb plates)
10 Kettlebell goblet Cossack squats 24/18
Tuesday - March 22
M30/COMPETE ON DEMAND:
0:00 Intro
0:20 Warm-Up Protocol.
5:00 Workout brief.
8:40 Start of the workout.
26:00 Cool-down.
33:18 Outro
Air Up:
Chief (Level 1):
4 Sets:
Run 300m
30 Air Squats
10 Burpee Pull Ups
-Rest 1:1 b/t sets-
Officer (Level 2):
4 Sets:
Run 300m
21 Air Squats
7 Burpee Pull Ups
-Rest 1:1 b/t sets-
Recruit (Level 3):
3 Sets:
Run 300m
21 Air Squats
7 Burpees
-Rest 1:1 b/t sets-
Flat Bench DB Chest Fly:
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight; stay the same across all sets
Single Arm Standing Tricep DB French Press:
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Alt. DB Incline Bench + Double DB Incline Bench:
4 sets: 5 alt. reps (each side) + 5 double db reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Alt. DB Bench + Double DB Bench:
4 sets: 5 alt. reps (each side) + 5 double db reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Wednesday - March 23
Will Lindsay:
Chief (Level 1):
10 rounds
3 devils press 50s/35s
22 Dumbbell Lunges 50s/35s
19 air squats
Wear a 20/14lb vest
Officer (Level 2):
10 rounds
3 devils press 40s/30s
22 Dumbbell Lunges 40s/30s
19 air squats
Recruit (Level 3):
10 rounds
3 devils press 35s/20s
22 Lunges
19 air squats
Barbell Prep:
3 sets
10 cossack squats (5 each side)
10 good mornings barbell in (back rack)
Back Squat: 5-4-3-2-1:
5 Back Squat
-rest as needed-
4 Back Squat
-rest as needed-
3 Back Squat
-rest as needed-
2 Back Squat
-rest as needed-
1 Back Squat
* Build to a heavy single for the day
Front Rack Lunges 4-4-4-4-4:
4 Front Rack Lunge x 5 sets
– Superset with 2 Shoulder to Overhead (building in weight until you reach a heavy double for the day)
– You will need 2 barbells
* Rest as needed between sets *
Optional Accessory Work:
4 sets
:30 second Bar Hang
:30 second Handstand Hold against Wall
1:00 Plank hold on elbows
Thursday - March 24
Warm-Up With Chris Hinshaw:
Chris Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Aerobic Capacity Course. At Tennessee Tech, Hinshaw leads a group of elite CrossFit Games competitors through a series of warm-up drills.
The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge.
“So what we do … is we focus on the hips. We do a lot of emphasis there early on because that’s the area where CrossFit athletes are really the tightest,” Hinshaw explains to the group, which includes Games champs Rich Froning Jr. and Camille Leblanc-Bazinet.
Drills six through 12 are called lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack. Hinshaw then moves on to warming up the upper body with sitting arm swings and standing arm swings.
The next drills work on the knees and ankles: toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot and 50-yard hashmarks. The final drills feature short runs of 20, 40 and 60 yards at about 80 percent of max effort.
“The key to a good running warm-up is really not to overstretch your muscles. You want that tension. You want that spring-like effect,” Hinshaw says.
MAC Row/Run 3-22-22:
Chief (Level 1):
Row or Run
9 Min Mod , 2 Min Easy
90 Sec Fast 2 Min Easy
6 Min Mod 2 Min Easy
90 Sec Fast 2 Min Easy
3 Min Mod 2 Min Easy
90 Sec Fast 2 Min Easy
Cool Down:
5 Min easy
Officer (Level 2):
Row or Run
6 Min Mod , 1 Min Easy
90 Sec Fast 1 Min Easy
3 Min Mod 1 Min Easy
90 Sec Fast 1 Min Easy
1 Min Mod 1 Min Easy
90 Sec Fast 1 Min Easy
Cool Down:
5 Min easy
Recruit (Level 3):
Row or Run
4 Min Mod , 1 Min Easy
60 Sec Fast 1 Min Easy
3 Min Mod 1 Min Easy
60 Sec Fast 1 Min Easy
1 Min Mod 1 Min Easy
60 Sec Fast 1 Min Easy
Cool Down:
5 Min easy
Bent Over Barbell Row:
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Double DB Prone Row:
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Ring Curls:
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Barbell Curl 21’s:
3 sets: 21 reps
*Rest 2:00-2:30 b/t sets
Friday - March 25
Strapped In:
Chief (Level 1):
Row
800m-600m-400m-200m
Bike Erg
400m-800m-1200m-1600m
*If you don’t have both machines, you can sub any of the following:
*100-80-60-40 Double Unders
*Run 800m-600m-400m-200m
*Ski 800m-600m-400m-200m
Officer (Level 2):
Row
600m-400m-200m-100m
Bike Erg
200m-400m-800m-1200m
*If you don’t have both machines, you can sub any of the following:
*60-40-20-10 Double Unders
*Run 600m-400m-200m-100m
*Ski 600m-400m-200m-100m
Recruit (Level 3):
Row
400m-300m-200m-100m
Bike Erg
200m-400m-600m-800m
*If you don’t have both machines, you can sub any of the following:
*40-30-20-10 Double Unders
*Run 400m-300m-200m-100m
*Ski 400m-300m-200m-100m
Barbell Prep:
3 sets:
Back Rack Walking Lunge: 10 total steps
Ring Dips OR Push-ups x 8-10 reps.
Weighted Russian Twists x 10 each side
Power Clean 5×1:
*QuarterFinals, SemiFInals & Games work up to a Moderate single (70% or less of 1RM) Power Clean ONLY!!
* Rest as needed between sets *
Deadlift 5-4-3-2-1:
5 Deadlifts
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
-rest as needed-
– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)
*SemiFinals & Games work up to a Moderate Single (70% or less of 1RM) on the Deadlift and Bench Press as 5 Working Sets of 1 ONLY!!
Optional Accessory Work:
4 sets
10 Bird-Dogs
10 Good Mornings (Barbell in Back Rack)
6 High Box Jumps (you choose height)
Saturday - March 26
Hansen:
Chief (Level 1):
5 rounds for time:
30 Kettlebell swings 53/35
30 Burpees
30 GHD sit-ups
Officer (Level 2):
4 rounds for time:
30 Kettlebell swings 42/24
30 Burpees
30 sit-ups
Recruit (Level 3):
3 rounds for time:
30 Alternating Dumbbell snatch 35/20
30 Burpees
30 sit-ups
Rear foot elevated DB Split Squat:
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Elevated Toe Double DB Romanian Deadlift:
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Weighted Hip Thrust:
5 sets: 12 reps
*Rest 2:00-2:30 b/t sets
*Build to a heavy weight as long as you can maintain consistent form
Standing Barbell Calf Raise:
4 sets: 15-20 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
*Make sure that platform you are standing on will not flip when standing on edge.
Sunday - March 27
Warm-Up With Chris Hinshaw:
Chris Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Aerobic Capacity Course. At Tennessee Tech, Hinshaw leads a group of elite CrossFit Games competitors through a series of warm-up drills.
The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge.
“So what we do … is we focus on the hips. We do a lot of emphasis there early on because that’s the area where CrossFit athletes are really the tightest,” Hinshaw explains to the group, which includes Games champs Rich Froning Jr. and Camille Leblanc-Bazinet.
Drills six through 12 are called lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack. Hinshaw then moves on to warming up the upper body with sitting arm swings and standing arm swings.
The next drills work on the knees and ankles: toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot and 50-yard hashmarks. The final drills feature short runs of 20, 40 and 60 yards at about 80 percent of max effort.
“The key to a good running warm-up is really not to overstretch your muscles. You want that tension. You want that spring-like effect,” Hinshaw says.
Mayhem Aerobic Capacity Run 3-25-22:
Chief (Level 1):
2 Sets
3 Min Easy, 90 Sec Fast,
2 Min Easy, 60 Sec Fast,
90 Sec Easy, 45 Sec Fast,
60 Sec Easy, 30 Sec Fast,
30 Sec Easy, 15 Sec Fast
*Rest 5 Min between sets.
Officer (Level 2):
2 Sets
3 Min Easy, 90 Sec Fast,
2 Min Easy, 60 Sec Fast,
90 Sec Easy, 45 Sec Fast,
60 Sec Easy, 30 Sec Fast,
30 Sec Easy, 15 Sec Fast
*Rest 5 Min between sets.
Recruit (Level 3):
2 Sets
2 Min Easy, 60 Sec Fast,
2 Min Easy, 60 Sec Fast,
60 Sec Easy, 45 Sec Fast,
60 Sec Easy, 30 Sec Fast,
30 Sec Easy, 15 Sec Fast
*Rest 5 Min between sets.
Cooldown/Mobility:
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
