Monday
Comments
Warmup (WU)
2 Rounds
400m Run
20 Sumo Air Squat
8 Banded Hollow Body Rock
10m + 10m Lateral Banded Walk
Strength (SE)
Back Squat
Every 1′ x 10 Sets
5 reps – Start @70% 1RM and build by feel, go heavy!! – 1st & 2nd Tempo 3.3.1.1
Double Dumbbell Step Over
Every 2′ x 4 Sets
12 reps – @2×17.5/12.5kg
Conditioning (MC)
For Time:
CrossFit Open Workout – Retest
19.5
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 Tall Clean
5 Hip Squat Clean
5 Strict Press
5 Push Jerk – 3″ Hold Bottom
Power (PE)
Every 90″ x 5 Sets perform:
4 Squat Clean @70% 1RM (No touch & go)
2′ Rest then
EMOM 8′
1 Hang Squat Clean + 1 Jerk – Start fom 65% and build up by feel
Conditioning (MC)
For Time
2k Row
20 Lateral Burpees Over Erg
50 American Swing @24/16kg
Wednesday
Comments
Warmup (WU)
8′ Work Time
30″ ON – Jog
30″ OFF – Reverse lunges
20 Sit Ups
Strength (SE)
Push Press “BTN”
EMOM 6′
3 reps @80% 1RM
Double Dumbbell Glute Bridge Floor Press
EMOM 6′
10 reps @2×20/17.5kg
Double Dumbbell Bent Over Row
EMOM 6′
12 reps @2×22.5/20kg
Conditioning (MC)
Mix Modality Training
5′ ON – 2′ OFF x 3 Rounds
1st Set
200m – Run Sprint
12 Barbell thruster @40/25kg
Max Effort Pull Ups
2nd Set
12/10 Cal Row – Medium Pace
12 Over Head Squat
Max Effort Toes to Bar
Friday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Routine
3 Sets of
5 Hang Muscle Snatch
5 Half Over Head Squat
5 Hip Squat Snatch
5 Hang Squat Snatch
5 Snatch Balance
5 Drop Snatch
5 Tall Power Snatch
5 + 5 Over Head Reverse Lunges
Power (PE)
Every 90″ x 5 Sets:
1 Hang Power Snatch + 1 Hang Squat Snatch (Touch & Go)
Then 3′ rest and perform with last weight
20 reps of Hang Squat Snatch For Time
Conditioning (MC)
For Time
Benchmark – Chelsea
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
15 Setaed Leg Raises
12 Down & Up
20m + 20m Banded Lateral Walk
Strength (SE)
Single Arm Landmine Half Kneeling Strict Press
4 Sets x 12 + 12 @40/25kg
1′ rest b/s
Toes to Ring + Ring Pull Ups
4 Sets x 7 + 5
1′ rest b/s
Conditioning (MC)
AMRAP 15′
20 GHD Sit Ups
12m HSW or 24 Hand Stand Shoulder Tap
6 Bar Musle Ups
30m Barbell Over Head alking Lunges @40/25kg