CROSSFIT

 

MONDAY

Warm up:

2 rounds

3 muscle snatch

3 power snatch

3 snatch balance

3 hang snatch

10 gorilla squat

 

Skill/Strength

5 x 1 muscle snatch + 1 power snatch + 1 snatch (empty bar)

 

5 x 1 Snatch ext + 1 Snatch power pull + 1 Snatch + 1 OHS (50%)

 

5 x 1 Snatch power pull + 1 Snatch (65 to 75%)

 

2 x 1 snatch @ 86%

3 x 1 Snatch @ 90%

 

METCON

6 Min AMRAP

1 Devils press 2 x 22,5/15 kg

2 DB thrusters 2 x 22,5/15 kg

6 slam ball 15/9 kg

 

Gear 3 WOD

 

 

TUESDAY

Warm up

2 rounds

5 double push up burpee

1 slow pull up + 30” active hang

10/10/10/10 hollow and superman

 

 

Skill

Strict pull up week 2

5 rounds

5 strict pull up with 2” pause at top

(Leave 4/5  RIR. Adapt the number of pull ups if needed prioritizing the RIR and the pause)

SS

20” hollow hold

 

No strict pull up

5 x 5 Negative pull ups + 20” rest + 30” active hang on pull up bar

 

 

METCON:

4 RFT

30 burpee

10 KBS 24/16 kg

10 alt KB snatch 24/16 kg

10 KB OHL 24/15 kg (each round swap arm you use for the OHL)

 

Gear 2 WOD

Nadia 11:26

17 MIN TC

 

 

WEDNESDAY

Warm up:

2 Rounds

45” single skips

30” pigeon stretch L & R

5 front squats with 2” pause at bottom (round 1 empty bar, round 2 add some load)

 

Strength:

Front squat week 2

5 x 3 @ 81%

(Leave 5 RIR)

 

METCON:

10 RFT

3 Deadlift @ 80/55 kg

2 power clean

1 Clean and Jerk

30 DU

 

Gear 2 WOD

Nadia 8:27

14 Min TC

 

 

THURSDAY

 Warm up

2 rounds

5 inch worm into push up

10 shin box transitions

8 BW windmill L & R

 

WOD:

In 8 Min

125/100 cals AFAP

 

rest 2 min

 

8 Min AMRAP

14 KB SDHP 24/16

10 Wall Ball 9/7 kg

6 HR push up

 

Rest 2 min

 

8 Min EMOM for Power output

5 Push Jerk

 

 

FRIDAY

Warm up

2 rounds

8 kip swing + 6 kipping knee raises

10 jumping squat

1 TGU each side BW only

 

Skill:

Toes to bar Week 2

5 rounds

10 TTB (leave 5 RIR)

SS

1 TGU each side

 

WOD:

21/18/15/12/9/6/3

Snatch 42,5/30 kg

Box jump

 

Gear 2 WOD

Eddie 10:34

17 Min TC

 

 

SUNDAY

Warm up:

2 RNFT

3 power clean

3 FS

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 6

 

Find your max strict ring dip unbroken

 

followed by 4 rounds

Ring dip 70% of max reps of today

SS

12 KB good mornings

 

Metcon:

IN PAIRS

18 Min AMRAP All sychro

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

20 KBS 24/16 kg

12 goblet squat

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

Every 3 min starting on min zero: 30 Slam ball 15/9 kg

 

 

ZOOM Classes

 

MONDAY

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 muscle snatch + 1 power snatch L

4 x 1 muscle snatch + 1 power snatch R

4 x 1 Snatch Lift off + 1 power snatch + 1 OHS L

4 x 1 Snatch Lift off + 1 power snatch + 1 OHS R

4 x 1 Snatch Lift off + 1 snatch extension + 1 hang squat snatch L

4 x 1 Snatch Lift off + 1 snatch extension + 1 hang squat snatch R

 

Metcon

16 Min AMRAP

1 devils press L

1 devils press R

2 thrusters L

2 thrusters R

6 straight arm burpee

12 hops over the DB (L+R= 1 Hop)

 

Tribemob

2 rounds

45” Lat prayer stretch

45” scorpion stretch L

45” scorpion stretch R

30” child’s pose

30” camel pose

 

TUESDAY

Warm up

30” high knees

5 bent over row L

5 bent over row R

5 Inch worm into push up

 

4 rounds

10 bent over row L 2” pause at top and bottom

10 bent over row R 2” pause at top and bottom

SS

30” hollow hold can be 15 + 15)

 

Metcon

4 RFT

30 burpee

10 DB/KB Swing

10 alt KB/DB snatch

10 KB/DB OH Lunge ( swap are each round )

 

17 Min TC

 

Tribemob

2 rounds

45” twisting glute stretch L

45” twisting glute stretch R

45” kneeling shoulder stretch (raise both hands together behind back)

45” Camel pose

 

WEDNESDAY

Warm up

2 rounds

30” Samson stretch L

30” Samson stretch R

10 wall squats

10 shin box transitions

 

4 rounds

12 goblet squat

SS

12 Single leg glute bridge raises L

12 Single leg glute bridge raises R

 

Metcon

14 Min AMRAP

3 DB/KB deadlift L (sumo stance)

3 DB/KB deadlift R (sumo stance)

3 DB/KB power clean L

3 DB/KB power clean R

3 DB/KB STOH L

3 DB/KB STOH L

40 DU/ 30 Jumping Jack

 

TRIBEMOB

2 rounds

30” couch stretch L

30” couch stretch R

30” laying down towel Hamstring stretch L

30” laying down towel Hamstring stretch R

45” Table pose

 

THURSDAY

Warm up

2 rounds

30” jumping jack

45” shoulder opener with hands on wall

10 BW good mornings + 8 air squats

 

8 Min AMRAP

6 renegade row (1 rep = L row + R row + push up)

9 sit ups

12 air squats

 

Rest 2 min

 

8 Min AMRAP

14 KB / DB SDHP

10 alt DB hang squat clean

6 HR push up

 

rest 2 min

 

8 Min AMRAP

6 DB/KB push Jerk L

6 DB/KB push Jerk R

12 BW Lunges

 

Tribemob

2 rounds

45” shin box transitions

30” cobra

30” downward dog

30” kneeling tricep stretch L

30” kneeling tricep stretch R

 

FRIDAY

Warm up

2 rounds

10/10/10/10 hollow and superman

1 TGU each side @ BW

20” mountain climbers

 

4 Rounds

15 V ups

30” side plank L

30” side plank R

1 TGU each side

 

Metcon

27/24/21/18/15/12/9/6/3

alt DB/KB snatch

chair step up

 

20 Min TC

 

Tribemob

2 rounds

30” pigeon stretch L

30” pigeon stretch R

30” cobra

30” twisting glute stretch L

30” twisting glute stretch R

 

PJ

PJ

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