Monday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 2
Activation (AT)
Activation Routine 3
Work Capacity (WC)
CrossFit Games Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
General Warmup (GW)
15′ EMOM
- 45″ Skierg/Row/Bike
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Activation (AT)
Activation Routine 2
Work Capacity (WC)
For Time – Cap 15′
Team of 2
60 Team Thrusters Empty Bar*
30 Burpees Box Jump Over**
15 Synchro Pullups
30 Burpees Box Jump Over**
60 Team Thrusters Empty Bar*
* Both guys on the bar on each of the two Sleeves. The guys must perform a squat with the sleeve on their shoulder, followed by pushing onto the other shoulder. It’s the same of the Worm from the CrossFit Games.
** Split partner as needed.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 5 reps of each movement.
Activation (AT)
Activation Routine 7
Work Capacity (WC)
AMRAP 3′
250/200m Row
15 Sumo Deadlift High Pull 40/25Kg
9+9 Kettlebell Overhead Squat 24/16Kg
Max Effort No Push-ups Burpees
rest 3′ x 3 set
From 00:00 to 03:00 – 1st heat
From 01:30 to 04:30 – 2nd heat
From 03:00 to 06:00 – 3rd heat
From 04:30 to 07:30 – 4th heat
At 06:00 restart the 1st heat… and go on.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
General Warmup (GW)
15′ EMOM
- 45″ Bike/Row/Skierg
- 15 Feet Banded RDL
- 5+5+5 3 Pos. Squat Band Face Pull
- 12 Hip Rotation + Flex Trunk
- 16 Downdog Toes Touch ALT
Feet Banded RDL
3 Pos. Squat Band Face Pull
Hip Rotation + Flex Trunk
Downdog Toes Touch
Activation (AT)
Activation Routine 7
Strength & Strength Endurance (SE)
Strict Pullups
Find your Daily Max Effort Strict Pullups *
then
EMOM 8′
50% of your Daily Max Effort
Work Capacity (WC)
For Time – Cap 9′
buy in: 10 Lateral Burpees
21 Deadlift 70/45Kg
18 Single Arm Dumbbell/Kettlebell STOH 25-24/15-16Kg
15 Deadlift 90/60Kg
12 Single Arm Dumbbell/Kettlebell STOH 25-24/15-16Kg
9 Deadlift 110/75Kg
6 Single Arm Dumbbell/Kettlebell STOH 25-24/15-16Kg
Cash out: 10 Lateral Burpees
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Friday
General Warmup (GW)
15′ EMOM
- 45″ Row/Bike/Skierg
- 10″+8+10″ Full Bridge (Hold Top Pos + Reps + Hold Top Pos)
- 6+6 Reverse Lunges + Knee Lift with 1″ Hold (1 Rep is Lunge+Knee)
- 12 Banded Press FTN/BTN with 1″ Hold Top Pos
- 6+6 Elbow Side Plank Rotation
Full Bridge
Reverse Lunge + Knee Lift
Banded Press FTN/BTN
Elbow side Plank Rotation
Activation (AT)
Activation Routine 8
Work Capacity (WC)
EMOM 30′
1st – 25 Air Squat
2nd – 0,5/0,4Km Assault Bike or 200/170m Bike Erg
3rd – 20 Sit-ups
4th – 200m Run
5th – 15 Push-ups
6th – Rest
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Activation Routine 5
Power & Power Endurance (PE)
Power Clean – AMRAP 9′
Start with 40/25Kg, every 5 reps succesfully lifted, add 5Kg
Work Capacity (WC)
AMRAP 7′ Ladder 1.2.3.4…
Front Squat 50/35Kg
Toes To Bar
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible