Monday
Comments
Warmup (WU)
2 Rounds
10/8 Cal Bike
8 Burpees Toes to Bar
30″ Supinated Bar Hang
12 Banded Over Head Squat
Strength (SE)
Snatch Deadlift
Every 60″ x 10 Sets
2 reps @85% 1RM – control the eccentric phase
Snatch Balance + Over Head Squat
Every 90″ x 8 Sets
1 + 2 – Start @40% and build up by feel
Conditioning (MC)
Crossfit Games Open 20.1
Tuesday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Warm Up
2 Sets of:
5 Snatch Grip Bent Over Row
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Jerk “BTN”
5 Over Head Squat
5 Snatch Balance
Power (PE)
Hip Power Snatch
EMOM 10′
2 @45% 1RM
then
Hang Power Snatch
EMOM 10′
2 @55% 1RM
Then
Power Snatch
EMOM 10′
2 @65% 1RM
Conditioning (MC)
Bike Erg Watt Test
In a window of 30″ find Max Watt on the Bike Erg.
Record your score!!
Then
2k Bike Erg
50 Double Under
1k Bike Erg
30 Double Under
500m Bike Erg
2′ rest x 3 Round
Wednesday
Comments
Warmup (WU)
6′ Work Time
2′ Row – 30″ Easy / 30″ Fast
2′ Assault Bike or Bike Erg – 30″ Forward Spin / 30″ Backspin
2′ Ski – 30″ easy / 30″ Fast
Strength (SE)
Inclined Bench Press
Every 90″ x 5 Sets
10 reps @60% 1RM
Double Dumbbell Bent Over Row
Every 90″ x 5 Sets
12 reps @2×22,5/15kg
Conditioning (MC)
AMRAP 10′
30 Cal Ski
30 Double Kettlebell Hang Snatch @2×16/12kg
30 Toes to Ring
Friday
Comments
Warmup (WU)
Yoga “Clean & Jerk Barbell” Routine
3 Sets of
5 Muscle Clean
5 Front Squat
5 Hip Squat Clean
5 Push Press
5 Push Jerk
5 Split Jerk
Power (PE)
Tall Clean
EMOM 10′
2 @45% 1RM
Hip Power Clean
EMOM 10′
2 @55% 1RM
Hang Power Clean
in a 15′ window find 2RM
Conditioning (MC)
For Time
20 Single Dumbbell Split Jerk (Left)
20 Single Dumbbell Squat
20 Single Dumbbell Split Jerk (Right)
20 Single Dumbbell Burpees Step Over
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10/8 Cal Assault Bike
6 + 6 Mix Grip Scapula Pull
20″ Banded Pull Apart
20 Banded Over Head Good Morning
Strength (SE)
Strict Chin Ups
Find daily Max Effort
3′ rest then
5 sets @50% of Max Effort
1′ rest b/s
Double Dumbbell Bent Over Row
5 Sets x 8 @2×25/15kg
1’30 rest b/s