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 02.19.24

Part A.

Back Squats (week 5 of 6)

Every 2:00 for 6 sets

5x2 Back Squats @ 85-90% of 1RM or RPE of 8.5-9

Set 6: 6-8 back squats @70% of 1RM or RPE of 7

Part B

For Time:

30 Power sn**ch

*5 Min Cap

At the 6:00 mark ....

30/24 Cal row
10 Box jump overs

20/15 Cal row
10 Box jump overs

10/7 Cal row
10 Box jump overs

*8 Min Cap (Clock wil cap at 14 min)

- 2 Scorest today! -

Score 1 is how long it too you do to 30 Power Sn**ch
Score 2 Subtract 6:00 from your total time to enter as your score. example, if you finished and the clock says 12:00 your score for part b would be 6:00

L1: 75/55
L2: 115/75
L3: 135/95

Choose a power sn**ch weight that you can finish all 30 in under 5:00, if not faster. We want you to have at the very minimum 1:00 of rest.

We suggest 1 big TNG set to start into all singles, or a couple of smaller chunks then into singles.

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 ()

Athlete:

Workout 02.16.24

Part A.

Split Jerk ((week 2 of 4)

Every 1:15 x 6

Sets 1-4:
3 Split jerks

Sets 5-6:
2 Split jerks

Finisher:
1 max set of push press at 55% of today’s heavy set of 2 split jerks.)

Part B

13 min AMRAP
6 Deadlifts @ 62% of your 1 RM
9 Toe to Bar
12 Alt Farmers Hold Walking Lunge Steps
9 DB Bench

DB Weight:
Level 1: 35/20
Level 2: 50/35
Level 3: 70/50

Choose a DB weight you can make 9 DB Bench in 1 set

Lunges can be walking, in place or reverse, depending on space.

For the t2B, aim to go unbroken if you feel gymnastics is a strong suit, or break into 4/3/2 or 6/3. Pick a plan that fits your goals and try to be consistent with it each round.

Deadlifts are based on a % today. 62% is a moderately/heavy weight. It should be a weight you can hit 6 tng unbroken if you have to but recommend 2/2/2 or 3/3 for sets.

Coming up!
2/17: Reps for Redemption, Open Fundraiser (9am class)
3/1: Friday Night Lights (24.1)
3/8: Friday Nights Lights (24.2)
3/15: Friday Night Lights (24.3)
03/23: Holi - The festival of colors Work and celebration
5/4: Box-2-Box with Colfax Strong ()

Workout 02.15.24

Part A.

EMOM X 9 Min (3 Rounds)

MIn 1: 12/9 Cal Row
Min 2: 100ft Farmer Carry AHAP
Min 3: :45 Sec Wall Sit or Handstand Hold*

*Level 3: Wall sit with Weight or Option for 45 sec of Handstand Walk Practice

Part B

For Time:
10 Alt DB Curl
10 Double DB Bent Over Row
10 Shuttle Runs
10 Alt BW Box Step Ups
10 Goblet Squats
10/7 Cal Bike

—

20 Alt DB Curl
20 Double DB Bent Over Row
10 Shuttle Runs
20 Alt BW Box Step Ups
20 Goblet Squats
20/15 Cal Bike
—

30 Alt DB Curl
30 Double DB Bent Over Row
10 Shuttle Runs
30 Alt BW Box Step Ups
30 Goblet Squats
30/25 Cal Bike

*26 min Cap

*move through at a steady pace today

Coming up!
2/17: Reps for Redemption, Open Fundraiser (9am class)
3/1: Friday Night Lights (24.1)
3/8: Friday Nights Lights (24.2)
3/15: Friday Night Lights (24.3)
03/23: Holi - The festival of colors Work and celebration
5/4: Box-2-Box with Colfax Strong ()

Athlete:

Workout 02.13.24

Part A.

Accessory Movements (week 4 of 4)

Every 2:00 x 6 sets (12 minutes total)

Odd: 6/6 KB goblet reverse lunge on plate + :30 weighted plank hold
Even: 5 chin-ups (pause and hold chin over the bar for 2 seconds) + 5-7 weighted strict ring dips

The goal this week with the KB goblet reverse lunges is to add use a heavier kettlebell (or dumbbell held in the goblet position if needed) and/or height of the deficit. You may stack plates to achieve a larger deficit that allows you to work a deeper range of motion while maintaining an upright torso. Add weight from last week, if possible, for the ring dips.

Part B

4 Rounds for Time:
10 DBL DB Hang Cleans
10 Push Ups with hands on DBs*
25 DUs

Rest 1:00, then

4 Rounds For Time
10 DBL Thrusters
25 Dus

*16 Min Time Cap

DB Weight:
Level 1: 35/20
Level 2: 45/35
Level 3: 50/35 + Handstand Push Ups *

-

Try to get through your DB hang cleans in 1 set if able. Break the push ups/HSPUS to save your shoulders for part B, making sure to never redline.

For pushups or HSPU/ we recommend. 5/5 or 4/3/3 with short quick breaks.

Stay relaxed on DUs and think about continously trying ti relax, breathe and turn your hands over.

For the DB thrusters, focus on a big leg drive and keep your midline active to keep your chest tall

Coming up!
02/17: Reps for Redemption, Open Fundraiser (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 ()

Are you signed up for Mach’s Friday Night Lights? Write your name on the whiteboard at the gym, weather you can make 1 night or 3 nights.

FNL dates: 1, 8, and 15 March.

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 ()