CrossFit into March

I can’t believe we are already at March. It has been almost a year since the pandemic of Covid began. I can’t believe it’s been that long. Either time goes by super fast these days, or I’m old, or I love CrossFit so can’t wait until the next time I get to go 🙂

There were about 13 people there today. The Waldvogel boys were there. It was good to see them!

Overcome the devils with a thing called love. – Bob Marley

  GENERAL WARM-UP (~10:00)

Chan Warm-up

25 Jumping jacks
25 Front jumping jacks
8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm circles (forward/backward)
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward)
10/10 Wrist circles


Kipping Pull-up Progression (~4:00)
2 Beat swing stops
2 Beat swings + 1 kip
2 Beat swings + 1 kipping pull-up
2 Beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill)
3 Kipping pull-ups
Notes This progression can be performed from a box or with band assistance.

Box Step-up Prep (~5:00)
10 Box step-ups, low (20″)
10 Box step-ups, workout height
6 Dumbbell box step-ups, light (kept at 20″ and didn’t do weights)
6 Dumbbell box step-ups, workout weight

WORKOUT (~10:00)

10:00 AMRAP
10 Pull-ups (band assisted (2 black bands)
10 Dumbbell box step-ups (50lbs/35lbs ea., 24″/20″ box) (20″ box no weight)

Notes This workout will tax the lower body musculature as well as the upper body pulling musculature.
Expect grip fatigue to potentially be the limiting factor for some athletes.
Multiple rounds of pull-ups are intended to be completed unbroken.
The load on the dumbbell box steps-ups is challenging but nearly all rounds are intended to be able to be completed without putting the dumbbells down. High scores could be in the realm of 7 rounds while all are intended to strive to perform a variation that allows for 5+ rounds.
*Reduce reps to 7-8 or to a reps scheme the athlete can complete in 0:30 or less.
*Jumping pull-ups.

Dumbbell Box Step-ups
*Reduce load 1st all the way to bodyweight as needed for consistency.
Consider a higher box with no weight for those that struggle with high reps in a workout.
*Decrease the height to achieve consistency and reps to be completed in under 0:45-1:00.


Dumbbells Available 10:00 AMRAP 10 Alternating dumbbell row 10 Dumbbell reverse lunges, alternating Bodyweight Only 10:00 AMRAP 10 Truck rows (or other rowing variation, i.e ring row) 20 Walking lunges


4 Rounds NOT for time
5/5 Weighted pistols (no weight and with a box to try to sit close to box – these are really hard to do, not sure I’ll ever get the balance to do these. I was close to the box a few times but wow, these are really hard.)
20 Russian twists (15-20 each round with 12# wall ball)
0:30 Handstand hold or 30ft handstand walk (0:30 plank hold)

Notes This is an accessory session that focuses on unilateral lower body strength, trunk rotation, and handstand skills.
Use a load on the pistols that makes 5 reps difficult to achieve.
The Russian twists can be performed with a light load or no load. Attempt to crank through the twists without resting.
Any handstand hold variation can be completed: back to the wall, facing the wall, freestanding, choose an option that is challenging but doable. The variation of the handstand hold should allow for multiple rounds to be completed unbroken.
If athletes are interested in practicing handstand walks for the open this is a great opportunity.

Weighted Pistols
*Perform unloaded
*Pistol to a medicine ball or box that allows for 5 reps to be completed unbroken.

Handstand Hold
*5 Kick up’s
*3 Wall walk

Minimal Equipment:
*Weighted pistols with a dumbbell
*Unweighted, with a slow decent

The workout felt pretty good today. Yes, it was hard and I was all sweaty but actually it felt good. Now, I figured later in the day my legs would feel sore and my shoulders would ache from the pull ups. Well…..I felt good all day! Should have walked at lunch but I didn’t (well, 2 laps around gym but that was nothing) so another day.

Good day – hope everyone had a good day!! See you all tomorrow!

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