Monday
Comments
Warmup (WU)
2 Rounds
200m Jog
8 + 8 Single Leg Deadlift
8 Banded Good Morning
8 Banded Over Head Squat
Strength (SE)
Deficit Sumo Deadlidt (Plate 20kg below your feet)
Every 1′ x 12 Sets
2 reps – Start @70% 1RM and build by feel, go heavy!!
Double Dumbbell Suitcase Bulgarian Split Squat
Every 2′ x 4 Sets
10 + 10 reps – @2×15/12.5kg
Conditioning (MC)
CrossFit Open Workout – Retest
20.1
Tuesday
Comments
Warmup (WU)
Yoga Barbell “Clean & Jerk” Routine
3 Sets of
5 Hang Muscle Clean
5 Half Front Squat
5 Hip Power Clean
5 Hang Power Clean
5 High Box Jump
5 Strict Press
5 Push Press
5 Push Jerk – 3″ Pause in Power position
Power (PE)
Every 30″ x 5′ perform:
2 Hang Power Clean & Jerk @60% 1RM
Every 20″ x 4′ perform:
1 Hang Power Clean & Jerk @75% 1RM
Every 1′ x 5′ Perform:
2 Hang Clean Pull + 4 Shrug @90% 1RM
Conditioning (MC)
Death By – 2′ Window Time
8 Dumbbell Hang Snatch @22.5/15kg
8 Single Dumbbell Step Over
Wednesday
Comments
Warmup (WU)
6′ Work Time
30″ ON – Cal Bike
30″ OFF – Plank Shoulders tap
10 + 10 Mix Grip Scapula Pull
200m jog
Strength (SE)
Ring Pull Ups
EMOM 6′
4 reps
Hip to Ring
EMOM 6′
4 reps
Ring Transition (Scale with feet on the ground)
EMOM 6′
4 reps
Ring Muscle Ups (Scale with Band)
EMOM 6′
2/4 reps
Conditioning (MC)
Battery Training
30″ ON – 3′ OFF x 10 Rounds
8 Deadlift @80% 1 RM
Max effort Box Jump Over
Friday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Routine
3 Sets of
5 Hang Muscle Snatch
5 Half Over Head Squat
5 Hip Power Snatch
5 Hang Squat Snatch
5 Snatch Balance
5 Drop Snatch
5 tall Snatch
Power (PE)
1 Squat Snatch – 3″ Pause Below the Knee
Conditioning (MC)
For Time
2k Run
Then
2 Rounds
500m Row
10 Burpees Over Row
3 Rope Climb
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
15 Russian Swing
6 + 6 Single Leg Hyperextension
2 Wall Walk
Strength (SE)
Pendlay Row
Find daily 8RM in 10′
3′ rest then
Every 1′ x 6 sets @80% of Max Effort
GHD 90 Degrees Hold
4 Sets x Max Effort
1’30 rest b/s
Conditioning (MC)
ONAIR Specific Sport Test
2′ AMRAP
Double Kettlebell Push Press @2×16/12kg
2′ Rest Then
5′ AMRAP
Max Cal Bike Erg or Assault Bike