Mach983 CrossFit

Workout 02.20.24

Part A.

Accessory Movements (week 1 of 4)

Every 3:00 x 4 rounds

6/6 Farmers hold Bulgarian split squat, Rear foot elevated +

6-8 Strict Pull-ups and 20 Banded curls

The pull-ups are to be completed at an RPE of 7. All 20 banded curls should be unbroken, so if fatigue prevents you from doing all 20 reps, complete a max effort set instead.

Part B

20 Rounds:
5 Wall-balls
3 Bar facing burpees
1 Power clean

L1: 135/95
L2: 185/125
L3: 205/135

20 Min Cap

Pick a power clean weight that is moderately heavy. It should be challenging but you know you can make it under fatigue.

Try to find a rhythm on the burpees and focus on smooth transitions.

Coming up!
2/24: 9:30 class only - Denver Red White and Blue (RWB) Workout
3/1: Friday Night Lights (24.1)
3/8: Friday Nights Lights (24.2)
3/15: Friday Night Lights (24.3)
3/16: 9:30 class only - Denver Red White and Blue (RWB) Workout
03/23: Holi - The festival of colors Work and celebration
5/4: Box-2-Box with Colfax Strong ()

Workout 02.11.24

Part A.

Back Squats (week 4 of 6)

Every 2:00 for 6 sets

5x3 Back Squats @ 80-85% of 1RM or RPE of 8-8.5
Set 6: 8 back squats @66% of 1RM or RPE of 5

Part B

CFG Event #1 2020 Spin-off:

Buy In: 1500/1200 m row

into

5 rounds:
10 Pull Ups
7 S2OH

Level 1: 95/65
Level 2: 115/75
Level 3: 155/105 + 6 BMU

*17 Min Cap

—

The workout will not be won on the row. Row hard, but you should feel fresh and be able to transition quickly once off the rower.

The goal is to make all 5 sets of 7 S2OH unbroken if possible. Choose a weight you could do sets of 10 if needed.

The Pull/Push combo will add up. Break your pull-ups wisely from the start. 5/5 or 6/4, with a quick shake out, and the focus on going unbroken on the Barbell.

Coming up!
02/17: Reps for Redemption, Open Fundraiser / Olivia’s Birthday Workout (9am class)
March: CrossFit Open (Friday Night Lights)
03/23: Holi - The festival of colors Work and celebration
5/4: Box-2-Box with Colfax Strong ()

Workout 02.09.24

Part A.

Split Jerk (week 1 of 4)

EMOM 10:00

Odd: 3 split jerks with a 2 second pause in the catch position
Even: 12-15 banded pull apart, palms down

Finisher: Max strict press right into max push press at 55% of 1RM strict press

Part B

14:00 EMOM

Odd: 12/9 Cal bike
Even: 2 Squat cleans (touch-and-go)

Build in weight over the 7 sets

Score it heaviest 2, touch-and-go Squat Cleans today

You should be able to get through the bike in 45 seconds or less each round. Biking hard but not an all out sprint.

For the Squat cleans, focus on keeping the bar close on the second rep. Do not let it get away from you. Exaggerate the hip extension and shrug on rep number 2 to pull your body under the bar. Get your elbows through FAST to get your body under the bar into a good front rack position so you can pop out of the hole.

Coming up!
02/17: Reps for Redemption, Open Fundraiser / Olivia’s Birthday Workout (9am class)
March: CrossFit Open (Friday Night Lights)
03/23: Holi - The festival of colors Work and celebration
5/4: Box-2-Box with Colfax Strong ()

Athlete: