Programming Week of 250303
CrossFit Open WOD 25.2 announcement Thursday 250306. Keep yourself primed and ready during the week!
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March 2025
Programming Week of 250224
Day 1- Monday 250224 A1. 10 dual db deadlifts, rest tom then A2 A2. 10 alt dual db strict curls, rest tom then A3 A3. 30 sec mixed grip dual db or kb carry, switch arms and repeat Rest to 4:00 then back to A1 x 3 Rest an additional 2:00 then B B1. 1:00
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Programming Week of 250217
DELOAD WEEK Day 1- Monday 250217 A. Tabata mash up 16x (8:00) 20 sec max ring rows, 10 sec rest 20 sec max hrpu, 10 sec rest Rest 2:00 then B B. Tabata mash up 16x 20 sec max air squats or pistol squats, 10 sec rest 20 sec max broad jumps or bjsd, 10
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Programming Week of 250210
Day 1- Monday 250210 Strength Day 1- Week 6 of 6 A. Back squat every 2:30 x 5 S- 5×1 start at 80-85% of week 3 1rm and build to a 1rm ME- 5×7 no tempo, same load from last week Rest and additional 2:00 then B B. Strict Pulling 2:00 x 5 3-5 strict
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Programming Week of 250203
Day 1- Monday 250203 Strength Day 2 Week 5 of 6 A1. Deadlifts S- 5 reps at 90-95% of week 1 5RM ME- 10 reps same weight as last week or add 10% Rest TOM then A2 A2. Tempo Pushing options Box supported dips 3-5 reps @ 30×1 tempo OR Push-ups 5-7 reps @ 30×1
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