Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code.

Prep

Equipment Required: Foam roller, light/medium band

1) 1 Round:

– Foam Roll Hamstrings x 60s each

– 4 each Single Leg Upward Dog to Standing

2) 2 Rounds:

– BP Big Three

3) 3 Rounds:

– 2 Baby Makers

– 4 each BW Lunges

– 6 Banded Good Mornings

– 8 Banded Front Squats

4) Deadlift w. an empty barbell

1 x 5 w. 1s pause at the knee 3s down focusing on perfect technique

A.

Elevated Deadlift

Build to a heavy 5 over 5-6 sets. Rest 3:00 between heavier sets.

Sets of 5,5,5,5,5

– Use 45lb plates to elevate

L1. Build to a moderate 5

B.

For Time:

3-6-9-12

Front Squats (155/105)

1-2-3-4

Rope Climbs

300 Meter Run

– Goal: Challenging effort, RPE 8.5

Rx+: (185/125)

L3: (135/95)

L2: (115/75)

L1: (Goblet Squats 35/20) (Rope Climb Standing to Ground x 2 each round) (100 Meter Run)

TIME CAP = 15:00

C.

Recovery

5:00 Bike easy pace