Friday 3/29/2024

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 - 5 reps @ 70-75%
Set 2 - 3 reps @ 80%
Set 3 - 1 reps @ 85%
Set 4 - 3 reps @ 87%
Set 5 - 2 reps @ 90%

Rest 2 minutes, and then...

Every 3 minutes, for 9 minutes (3 sets):
Bench Press
Set 6 - 1 rep @ 95%
Set 7 - 1 rep @ 101+%
Set 8 - 1 rep @ 101+%

"Desire"
For max reps:
5 Minutes of Burpee Box Jump-Overs (24"/20")

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven't done it before...can you get 80 reps in the 5 minutes?

Andrew Malek-Zadeh
Thursday 3/28/2024

Complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
400 Meter Run or 500/400 Meter Row
30 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
10 Strict Pull-Ups

Andrew Malek-Zadeh
Wednesday 3/26/2024

A.
Three sets of:
5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control - adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.

B.
Three rounds for time:
750/600 Meter Row or Ski
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Dumbbell Box Step-Overs (24"/20"; 50/35 lb DB)

Andrew Malek-Zadeh
Tuesday 3/27/2024

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.


Andrew Malek-Zadeh
Monday 3/25/2024

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%

Followed by...

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)

Andrew Malek-Zadeh
Saturday 3/23/2024

Get A Grip

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95/65 lbs)
1 Squat Clean (95/65 lbs)
1 Front Squat (95/65 lbs)
1 Push Press (95/65 lbs)
1 Push Jerk (95/65 lbs)

The weight cannot rest on the floor at any point during the workout - the only contact must be the quick tap of the plates on the deadlift. The partner who hands the bar off must immediately run 100 meters before he or she may receive the weight back from his or her partner. If you drop the bar, instead of handing it off, you must run 200 meters instead of 100 meters.

Andrew Malek-Zadeh
Thursday 3/21/2024

Strict "Diane"

Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 - Barbell Hip Thrust x 6 reps @ 21X1
Station 2 - Band Pull-Aparts x 30 reps @ 1010
Station 3 - L-Sit x 60 seconds (accumulated time)

Andrew Malek-Zadeh
Wednesday 3/20/2024

Complete as many rounds and reps as possible in 30 minutes of:
50/35 Calories of Assault Bike
25 Burpee Box Jump-Overs (24"/20")
50/35 Calories of Rowing
15 Devil's Presses (50/35 lbs)

Andrew Malek-Zadeh
Tuesday 3/19/2024

A.
Take 12-15 minutes to build to 85-95% of your 1-RM Snatch

and then...

Every 2 minutes, for 8 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch @ 70%-80% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Air Squats
20 Kettlebell Snatches (24/16 kg - switch arms every 10 reps)
10 Chest-to-Bar Pull-Ups

Andrew Malek-Zadeh
Monday 3/18/2024

A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform...

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 - Bench Press x 6 reps @ 85% of 1-RM
Station 2 - Supinated-Grip Bent-Over Barbell Row x 8 reps

B.

B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders

Andrew Malek-Zadeh
Saturday 3/16/2024

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips
30 Alternating Dumbbell Snatches (50/35 lbs)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike or Rowing

Andrew Malek-Zadeh
Friday 3/15/2024

All for time: 

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Andrew Malek-Zadeh
Thursday 3/14/2024

A.
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

B.
Against a 3-minute running clock...
400 Meter Run
Max Reps of Overhead Squats (115/75 lbs)

Rest 2 minutes, and repeat for a total of four (4) rounds.

*If you are planning to compete in the Open tomorrow, go at no harder than 75% on this to keep your legs fresh.

Andrew Malek-Zadeh
Wednesday 3/13/2024

A.
Three sets of:
Deadlift x 10 reps @ 21X1
Rest as needed

A good goal for loading would be 65-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer's Carry (50/35 lbs)
100-Meter Farmer's Carry (50/35 lbs)

Andrew Malek-Zadeh
Tuesday 3/12/2024

A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 - 5 reps @ 80-85%
*Set 2 - 3 reps @ 85-90%
*Set 3 - 2 reps @ 90%
*Set 4 - 3 reps @ 85-90%
*Set 5 - 8 reps @ 75-80%
*Set 6 - 8 reps @ 75-80%

B.
Five rounds for time of:
5 Strict Handstand Push-Ups
7 Push Presses (115/75 lbs)
9 Toes to Bar



Andrew Malek-Zadeh
Monday 3/11/2024

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4-5 reps @ 85%

B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 - 30 seconds of Assault Bike or Rowing
Station 2 - 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 - 30 seconds of Devil's Press
Station 4 - Rest

When the running clock reaches 5:00, perform the following...

Every 3 minutes, for 9 minutes (3 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil's Press completed during 30 second max effort

Andrew Malek-Zadeh
Saturday 3/9/2024

In Teams of 2

1000 Meter Run

10 Rounds of Cindy

800 Meter Run

8 Rounds of Cindy

600 Meter Run

6 Rounds of Cindy

400 Meter Run

4 Rounds of Cindy

200 Meter Run

2 Rounds of Cindy

Partners will run together and alternate rounds of Cindy

*Cindy

5 Pullups

10 PushUps

15 Air Squats

Andrew Malek-Zadeh
Thursday 3/7/2024

Every 12 minutes, for 36 minutes (3 sets) for times:
600/500 Meter Row or Ski
400 Meter Run
20/15 Calories of Assault Bike
10 Ground to Overhead (135/95 lbs)

Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time. If, however, you are planning to attack the CrossFit Games Open Event 24.2 tomorrow, treat this as a recovery session. Consider nasal breathing your way through this and maintaining your focus on consistent pacing and managing your heart rate.


Andrew Malek-Zadeh