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, light KB
1) 1 Round:
– 60s each Foam Roll Pecs
– 60s each Biphasic Pec Stretch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 Superman Rows
3) 3 Rounds:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 5 each Plank Waves
– 3-5 Plyo Push-ups
4) Close Grip Bench w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Close Grip Bench Press
1/9 x 3 @60% every 60s
– 1 Warm-up set, 9 working sets
– Final week, increase from last week
– These are SPEED reps
B.
4 Rounds
Max Strict Chin-ups
400 Meter Run
Rest 60s
– Goal: Challenging effort
Rx+: (Weighted Vest)
L2: (Band Assisted Pull-ups or Assisted Ring Pull-ups)
L1: (Ring Rows) (200 Meter Run)
C.
Band Shoulder Flexion + Internal Rotation
3 x 5 each. Rest 60s
– Shoulder health