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, medium/light band, barbell
1) 1 Round:
– 60s each Foam roll Thoracic & Lats
– 5 Upward to Downward Facing Dog + Toe Touch
2) 2 Rounds:
– BP Big Three Upper
3) AMRAP 4:
– 5 RDLs
– 5 Hang Muscle Cleans
– 10 Band Pass Throughs
– 10 Band Pull-aparts
A.
8:00 Skill Work
A1. 5 x 1+1 Superman Hold + Hollow Hold
A2. 10 Straight Arm Banded Lat Pull-downs
A3. 5 Kip Swings increasing height
B.
AMRAP20
6 Hang Power clean (115/75)
8 T2B
10 Box Jump Step-downs
12/9 Cal Bike
24 Double Unders
– Goal: Sustainable effort, HPC should be unbroken each round. RPE 6
Rx+: (135/95)
L3: (95/65)
L2: (75/55) (Hanging Knee or Straight Leg Raise) (20s DU Attempts)
L1: (DB Hang Power Cleans 25/15) (Weighted V-ups) (Single Unders)
C.
Band Shoulder Flexion + Internal Rotation
3 x 5 each. Rest 60s
– Shoulder health