COMPLETE REST DAY OR LONG AND SLOW CARDIO

*****NO CLASS DUE TO 0900 FUNDAMENTALS*****

***0730 unstructured work***

Deficit Strict Handstand PushUps, build to a set of 3 for max deficit

Deficit Deadlift, build to a heavy set of 3 at a 2in deficit

“DEF JAM”

3 rounds for time, time cap 15 mins

• 10 deadlifts 315/205
• 20 deficit handstand push ups 3.5″/2″
• 40 alternating pistol squats

Skill Conditioning

3 rounds for time

• 1 Legless Rope Climb
• 3/2 Rope Climb (3 rope climbs for men/2 rope climbs for women)
• 20/15 Calorie Row
• 100 Double Unders

1:1 work to rest ratio between sets

Sled Conditioning

4 rounds for time

• 100m sled pull @ bodyweight
• 400m run

WARM UP

POWER CLEAN, Build to a heavy set of 3

“TUG-O-WAR”

5 rounds for time, time cap 15 mins

• 20 chest to bar pull ups
• 5-4-3-2-1 Clean & Jerks 225/155

***Additional Work***

Barbell Complex, 5 Sets on 3:00

• 3 Front Squats
• 1 Split Jerk

*performed at 85% of 1RM clean and jerk

Grunt Work

5 rounds of AMRAP 2

• 20 GHD Sit Ups
• 50ft overhead barbell walking lunges 95/65
• Max bar facing burpees
• rest 2 mins

Row Intervals

10 rounds

• 1:40 Max meters
• 00:20 rest

******0530 MORNING CLASS/1730 EVENING CLASS ONLY******

SKILLS AND DRILLS

WARM UP

SOTTS PRESS, 3 X 5 at light weight

OVERHEAD COMPLEX

From the rack, 5 sets on 3:30 of 1 X [3 push press + 2 push jerks + 1 split jerk], start at 70% of push press 1RM and build

SEATED ON FLOOR DUMBBELL PRESS, 3 sets of 10 for quality

WARM UP

Weighted Strict Pull Ups, build to a heavy set of 3

“Amanda”

For time, 10 min time cap

• 9 Ring Muscle Ups
• 9 Squat Snatches 135/95 Scaled 95/65
• 7 Ring Muscle Ups
• 7 Squat Snatches 135/95 Scaled 95/65
• 5 Ring Muscle Ups
• 5 Squat Snatches 135/95 Scaled 95/65

***Additional Work***

Snatch Complex (BEFORE)

EMOM15

• 1 Snatch Pull
• 1 Squat Snatch

*start at 60% of 1RM and build based on feel

Power Play

5 rounds of AMRAP 2

• 15 burpee box jump overs 24″/20
• Max Wallballs 20/14
• 2 min rest

Shuttle Runs

5 rounds of 18 shuttle runs with 1:1 rest ratio between sets

WARM UP

HANG POWER CLEAN, build to heavy single

“SKILL SAW”

AMRAP 12

• 2000/1800m Row
• 150 Double Unders
• Max distance handstand walk

***Additional Work***

Barbell Cycling

5 rounds for time

• 9 Unbroken Hang power cleans at 60% of heavy single
• 18 alternating pistol squats

Bench Press, build to a heavy set of 3

Skill Conditioning

For time

• 25-20-15-10-5 Kettlebell swings 70/53
• 50-40-30-20-10 Double Arm Battle Rope
• 10-8-6-4-2- Bar Muscle Ups

WARM UP

PUSH PRESS, Build to a heavy set of 10

“WEEBLES WOBBLE”

For Time, Time Cap 20

• 15 Rope Climbs
• 100 Toes to Bar
• 50 Overhead Squats RX 155/105 Scaled 135/95 ScaledV2 95/65

***Additional Work***

Barbell Complex

5 set os 3:00 of 1 X [ 1 snatch balance + 3 overheads squats]

Grunt Work

For time, Time Cap 15

• 50-40-30 Dumbbell Deadlifts 50s/35s
• 250-200-150ft Single Dumbbell Goblet Carry 100/70
• 15-12-9 Strict Handstand Push-Ups

COMPLETE REST DAY OR LONG AND EASY CARDIO

CROSSFIT OPEN EVENT 23.3

0830: Mobility and workout set up/prep

0900: CrossFit Open Workout 23.3 Overview and movement standards

0915: Team Chikara VS. Team Soran FACEOFF

0930-1200: CrossFit Open Workout 23.3

We encourage you to come out to watch the team face-off at 0900! It’ll be a great morning of working out, hanging out, music, food, drinks, and community. Come for the whole morning and support the community that makes Shogun CrossFit the amazing place it is!

***If you are unable to complete the workout Saturday morning, please reach out to Shogun CrossFit on Instagram or Facebook to coordinate a time to complete the workout.

CrossFit Open 23.3 Release Day

*****Open Athletes*****

WARM UP

MOBILTY

Overview of the Open Workout, work on any skills/movements in preparation for completing the Open workout on Saturday

***Open Athletes, if you are unable to attend Saturday’s CrossFit Open 23.2 Event, please reach out to Shogun CrossFit on Instagram or Facebook to coordinate a time to complete the workout***

*****Non-Participating Athletes*****

WARM UP

CrossFit Open Workout 23.3

*this will be released Friday Morning so you’ll receive the workout when you arrive at class

**this will allow you to test the workout and provide feedback for those competing in the Open on Saturday