CROSSFIT

 

MONDAY

Warm up:

2 rounds

30” single skips + 30” DU

10 kip swing + 2 kipping pull up + 5” hold on top after last one

30” Samson stretch each side

 

Skill/Strength

Bar Muscle up week 6

 

Start with Find your max Bar MU unbroken

 

followed by:

4 Rounds of 60% of you max unbroken of today

 

No Bar MU:

5 rounds

3 Jumping Bar MU +

15” rest

10” hang with chin on top of pull up bar

15” Active hang on pull up bar

 

METCON

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

DB push press @ 2 x 22,5/15 kg

Burpee

 

Gear 2 WOD

20 Min TC

 

TUESDAY

Warm up

3 Rounds

5 Deadlift (R 1 empty bar, R 2 add load, R3 add load)

10 BW good mornings

10 Gorilla squat

 

Skill

Find your 3 RM Deadlift for today

 

METCON:

12 Min AMRAP

40 DU

20 KBS 24/16 kg

E2MOM starting on min zero: 10 TTB

 

Gear 2 WOD

 

WEDNESDAY

Warm up:

2 Rounds

3 muscle snatch +

3 OHS

3 hang power snatch

3 Snatch balance

30” squat and reach L

30” squat and reach R

 

Skill / Strength:

4 x 1 power Snatch + 1 Snatch balance + 1 OHS light load or empty bar)

 

4 x 1 Snatch with 2” pause at knee + 1 hang Snatch with 2 “ pause at knee  (50%)

 

4 x 1 Snatch lift off + 1 Snatch (65 to 75%)

 

4 x 1 snatch @ 86%

 

METCON:

8 Min AMRAP

18 Slam Ball 15/9 kg

14 Alt Lunges holding Slam ball however they want

10 HS push up

 

THURSDAY

Warm up/Skill:

10 Min for squat clean practice and technique

 

WOD:

7 Min AMRAP

12 Cals

12 alt dumbell snatch 22,5/15 kg

 

3 Min Rest

 

 

7 Min AMRAP

Max Devils press @ 2 x 22,5/ 15 kg

EMOM: 12 Wall balls 9/7 kg

 

3 Min Rest

 

7 Min EMOM

5 Squat clean unbroken

(for power output. Choose your own load)

 

FRIDAY

Warm up

2 rounds

3 strict press

3 push press

3 push jerk

5 inch worm into push up

45” shoulder opener with hands on wall

 

 

Skill :

Find your 1 RM Push jerk for today

 

WOD:

For time:

30 snatch 42,5/30

30 box jump

30 thrusters 42,5/30

30 box jumps

30 OHS 42,5/30

30 Box jumps

 

Gear 2 WOD

18 Min TC

 

 

SUNDAY

Warm up:

2 RNFT

3 power clean

3 Front squats

3 Thrusters

30” shoulder opener with hands on wall

5 push ups with 2” pause on top and 2” pause at bottom

 

Skill:

Ring dip week 4

 

12 strict ring dip (leave 3 RIR)+ 20” rest + 20” RSH

 

Metcon:

IN PAIRS

20 Min AMRAP All sychro

(each one in their own station with their own equipment)

5 power cleans @ 42,5/30 kg

5 Front squats

5 push press

5 thrusters

25 Slam ball

 

ZOOM

MONDAY

2 Rounds

30” jumping jack

5 straight arm burpee

5 bent over row L

5 bent over row R

 

4 Rounds

10 bent over row L

10 bent over row R

SS

20” hollow hold + 8 hollow tucks

 

rest 90”

 

Metcon

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Single arm DB push press  (alternate the arm each round)

Burpee

 

20 Min TC

 

Tribemob

45” twisting glute stretch L

45” twisting glute stretch R

45” scorpion stretch L

45” scorpion stretch R

45” Table pose hold

 

TUESDAY

Warm up

2 rounds

10 BW good mornings

10 air squats

30” high knees

 

4 rounds

10 Single leg Romanian Deadlift L

10 Single leg Romanian Deadlift R

SS

12 single leg glute bridge raises L

12 single leg glute bridge raises L

 

rest 60”

 

Metcon

14 Min AMRAP

30 DU

15 KB/DB swing

Every 2 min starting on min zero: 12 Sit ups

 

Tribemob

2 rounds

45” Lat prayer stretch

30” cobra pose

30” child’s pose

45” Laying down towel Hamstring stretch

45” Laying down towel Hamstring stretch

 

WEDNESDAY

Warm up

2 rounds

5 air squat + 5 squat drop

45” shoulder opener with hands against the wall

5 SDHP L

5 SDHP L

 

4 x 1 power snatch + 1 hang power snatch + 1 OHS 2” pause at bottom L

4 x 1 power snatch + 1 hang power snatch + 1 OHS 2” pause at bottom R

4 x 1 snatch lift off + 1 snatch extension + 1 snatch 2” pause at bottom L

4 x 1 snatch lift off + 1 snatch extension + 1 snatch 2” pause at bottom R

4 x 5” extension hold on toes + 1 hang snatch 2” pause at bottom L

4 x 5” extension hold on toes + 1 hang snatch 2” pause at bottom R

 

METCON

18 Min AMRAP

8 weighted chair step up with DB/KB

10 HR push ups

12 DB/KB SDHP

14 BW lunge

Every 3 min starting on min zero: 45” plank

 

Tribemob:

2 rounds

45” kneeling triceps stretch L

45” kneeling triceps stretch R

60” Camel pose

45” couch stretch L

45” couch stretch L

 

THURSDAY

Warm up:

2 Rounds

 

Metcon

A

8 Min AMRAP

10 alt DB snatch

10 alt DB down up (straight arm , no chest on floor)

 

rest 3 min

 

B

8 Min EMOM

2 devils press

with the remaining time max DU or jumping jack

 

rest 3 min

 

C

8 Min AMRAP

2 DB squat clean L

2 DB squat clean R

3 DB push press L

3 DB push press R

 

Tribemob

2 Rounds

45” pigeon stretch L

45” pigeon stretch L

45” kneeling shoulder stretch with hands behind back

45” scorpion stretch L

45” scorpion stretch R

 

Friday

Warm up

2 rounds

30” high knees

5 push up + 10 shoulder taps in plank position

10 alt chair step ups

 

4 rounds

10 DB push press L

10 DB push press R

SS

1 wall walk + 20” hold

 

rest 90”

 

Metcon

For time:

40 DB snatch

40 chair step ups

40 DB thruster (alt hands every 5 reps)

40 chair step ups

40 DB OHS (alt hands every 5 reps)

40 chair step ups

 

18 Min TC

 

Tribemob

2 rounds

45” kneeling tricep stretch L

45” kneeling tricep stretch R

30” down dog

30” child’s pose

45” scorpion stretch L

45” scorpion stretch R

PJ

PJ

Leave a Reply