Core Blast – 6:45pm!!!!
Strength:
E2MOM 20
1: 10 Bench Press @65 – 70%
2: 10 Pendlay Row (As close to bench press weight as possible)
AMRAP final set of both movements.
Conditioning:
AMRAP 7
10 Burpees Over the Bar
5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)
| Weekly Overview | Events/Classes | |
| Monday | Long Conditioning | |
| Tuesday | Bench Press / Pendaly Row | Core Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTER |
| Wednesday | Lower Body Strength | |
| Thursday | Hang Power Snatches | |
| Friday | Benchmark “Karen” | |
| Saturday | Deadlifts | Skills Class at 1:15pm: |
| Sunday | Core Strength / Conditioning | Yoga – 10:00am |
Conditioning:
E3MOM 36
1: 20/15 Calorie Assault Bike (Fx: 15/10)
AMRAP Rope Climbs
2 – 3: 1600/1300m Row (Fx: 1300/1000m)
4: Rest
SCHEDULE UPDATE: Sunday morning Open Gym is cancelled this week.
Conditioning:
4 Rounds
1000m Run
30 Push Press (125/85) (Fx: 85/60) (Rx+: 145/100)
30 Lunges
Time Cap 42:00
Skills Class 1:15pm: Pistols & Rope Climbs
Strength:
EMOM 15
1 Squat Clean (↑)
Conditioning:
9 – 15 – 21 – 15 – 9
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Toes to Bar (Fx: 5 – 10 – 15 – 10 – 5)
Air Squats
Time Cap 12:00
A huge congrats to all 12 of our amazing athletes that are advancing to the next stage of CrossFit Games Quarterfinals!!! Awesome work everyone. Way to crush and make it to the advanced stage. We are proud to have you all represented our Ballston CrossFit community. All quarterfinals workouts are released on Thursday, Individual athletes competing in the Quarterfinals will be required to compete in a series of advanced events over the course of the weekend, from Thursday, April 8, through Sunday, April 11. Best of luck to our athletes. Quarterfinals, let’s do this!
Strength:
3 Rounds
20 Alternating Kettlebell Straddle Press
20 Each Arm Band Lat Pull
2 Each Side Turkish Get Up
Conditioning:
E2MOM 16
1: 20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
2: AMRAP Calorie Row
3: AMRAP Calorie Assault Bike
4: Rest
Strength:
E2MOM 10
5 Back Squats @65 – 75%
Conditioning:
8 Rounds
8 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
8 Push Ups
Strength:
EMOM 12
1: 12 Plate-to-Chest Standing Good Mornings
2: 12 GHD Sit ups (Fx: Weighted Abmat Sit Ups)
3: 12 Arch Extensions With :03 Hold
Conditioning:
EMOM 16
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 25/18)
2: Rest
3: AMRAP Strict Pull Ups (Rx+ Chest to Bar)
4: Rest
Arctic Core Blast – 6:45pm!!!!
Strength:
3 Rounds
10 Double Kettlebell Front Squats
10 Kettlebell Straight Leg Deadlifts (Add deficit if needed)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls
Tempo for kettlebell movements: 30×1
Conditioning:
AMRAP 8
16 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
64 Double Unders (Fx: 48)