Monday, March 22nd, 2021

Virtual FitEssentials (9a MST)

A. 2-3 Rounds with time to transition as needed

60 sec Sumo Inchworm & Stepping Mountain Climber Flow

60 sec Banded Monster Walk (30 sec For/Back, 30 sec Lateral)

60 sec Banded Glute Bridge

60 sec Stretch

B. 3 Sets with 15-30 sec b/w exercises:
60 sec Squat

60 sec Renegade or Plank Row

C. 3-4 Sets with 10-15 sec between each:

30 sec Deadlift

30 sec Left arm Thruster

30 sec No Push-up Burpee

30 sec Right arm Thruster

30 sec Rest or Blood Flow of Choice

Virtual FitEssentials Basics (10a MST)

A. 2-3 Sets with 15 sec b/w exercises:

45 sec Sway

45 sec Elevated Mountain Climber

45 sec Lateral Walk or Cross Over

45 sec Good Morning or Elevated Glute Bridge

B. 3 Sets with 10-15 sec b/w exercises:
30 sec Deadlift or Good Morning
30 sec Left Elevated Plank Row
30 sec Right Elevated Plank Row

C. 2-3 Sets with 15 sec b/w each:
45 sec Reverse Giant Steps
45 sec Broomstick/PVC Overhead or Behind the Neck Press
45 sec Cross Crawl Variation
45 sec Squat or Sit Stand
45 sec Rest or Step Jacks

Competitor Training Outlines

CrossFit Open 21.2

A. 12 min EMOM

MIn 1: Bike 30 sec @mod+

Min 2: DB DL, DB High Pull, DB Snatch Practice
Min 3: Sumo Inchworm Mountain Climber/Burpee Box Jump Warm-up

+
Specific Warm-up based upon individual

CrossFit Open 21.2

OnSite Training:

A. 2 sets: 60 sec Side Plank Clamshell x 30 sec /arm

60 sec Banded Glute Bridge or Box Hamstring Curl

60 sec Low Back/Hips Stretch

2 x 90 sec Blood Flow of 45 sec EZ, 45 sec Mod +