1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets
* 4/4 Single leg hip thursts
* 4 Deep squat muscle snatches
* 4 Sots presses
* 4 Box jumps
2. Squat Snatch / 4 sets @80%
* 3 singles
Rest 1'30" between sets
3. Front Squat - Find your 2RM in 15 min
4. For Time 6 rds. TC:15'
* 2 Rope Climbs
* 5 Power Cleans @increase weights after every second sets- 60-70-80%
5. Lateral Raise with db DB @mod weight
* 3x12
1. General warm- up + 2x 5 shoulder - hip extensions https://youtu.be/wW-GAz2CTCM
+ 2 sets:
* 5/5 Chinese Plank with knee raises
* 10 HRPU
* 10/8 Cals Bike/Row/Ski
2. Upper Body Push-Pull Strength / E1'30" - 7 sets @climbing weight - 78%+
* 3 Close grip bench press
* 3 Weighted strict chin- up
3. With a running clock
0:00- 10:00
5 rds:.
* 10 DL @heavy weight /100/70/
* 10 Pistols
* 15 Weighted abmat situps
10:00- 15:00
3 rds.:
* 15m HSW / Bear Crawl with DB
* 30 DU's / 90 Single- u.
15:00-18:00
Max rep:
* Wall ball 9/6 ball
1. General warm- up + 2 sets
* 5/5 chinese plank + knee raises
* 5 HRPU
* 10/8 cals row
2. AMRAP 8'
* 21 cals row
* 21 pull-ups /kipping,butterfly, jumping pullup/
* 21 db DB front squats
Rest 3'
AMRAP 6'
* 15 cals row
* 15 C2B or Jumping C2B
* 12 db DB thrusters
Rest 2'
AMRAP 4'
* 9 cals row
* 9 BMU or Jumping BMU
* 9 db DB hang squat cleans
3. Accessory Work / 2-3 sets
* 8/8 Bird Dog DB Rows
* 20/20" Side Plank with Rotation
1. General warm-up+ 2 rds.
* 10/8 cals row
* 10 scorpions
* 10 scapula pull- ups
then, 2 rds. @easy weight
* 5 bench presses
* 5 pendlay rows
* 10 banded face pulls
2. OPEN 22.1
3. 4 rounds
* 4 paused bench presses @60%
30" rest
* 4 pendlay rows @heavy weight
30" rest
4. Core Endurance - 3 sets
* 10 Seated legs lifts https://youtu.be/jl4AYciTHy4
* 20 Hollow Rocks
* 30 Crunches
1. SMR + General Warm-up + 3 rounds
* 20m Tiger Crawl
* 12 Shoulder Taps in Tiger Pos.
* 20m Crab Crawl
* 12 Hip Thrust
2. AMRAP 24'
* 10 Burpee Box Overs @100/120cm
* 12 Alt. Dead Snatches @mod.w.
* 300m Row
* 12 Sandbag Cleans @mod.w.
* 180m Run
3. Accessory Work
* 3x 14m Death March @2x20/16KB
1. SMR + Hamstring Stretch + 2 sets
* 6 Samson Stretch
* 6/6 Jerk Drop @KB https://youtu.be/8jnDXbCHXDc
* 6/6 Hip Thurst
Then, 2 sets @30%
* 1 Clean DL+ 1 Power Clean+ 1 Squat Clean
2. Clean & Jerk / E1'30" for 9'
* 2x 2+1 @85%
* 2x 2+1 @88%
* 1x 1+1 @90%
* 1x 2+1 @85%
3. For Time
* 50/40 Cals Row
* 45 Thrusters @43/30
4. Accessory Work / 3 sets not for time
* 12 Ring Rows
* 12 Ring Face Pulls
* 12 Skull Crushers @barbell
1. Gymn. + Wrist Stretch https://youtu.be/sz6S2CUn3Ug
2. 2 sets
* 5/5 Half kneeling KB press @easy w.
* 10 Good morning @barbell
* 12 Plank to push- up
* 10 Half cossack squat https://youtu.be/X9iW_HlEOE8
3. 5 sets / 3" down
* 5 Close grip bench press @78%
* 5 Strict chin- up
4. 10 Rounds For Time / 1 min rest between rounds / TC:20'
* 6 Strict HSPU /kipping hspu
* 8 Weighted Abmat Sit- up
* 6 Sandbag or D- ball over shoulder @heavy
5. Accessory Work
* Accumulate 3 min Floor Facing "W" hold @without weight
1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow
+ 2 sets
* 10 Hip thrust
* 5 Deep muscle snatch
* 5 Snatch grip strict press /behind neck/
* 10 Box step @40/50cm
2. Squat Snatch / E1'30"
* 3x1 @85%
* 2x1 @88%
* 1x1 @90%
* 2x1 @85%
3. 3 Rounds For Time
* 10 C&J @70/47
* 10 Muscle ups /choose to Ring or BMU/
* 30 Wall balls @9/6
4. Stretching https://twitter.com/spfldilemojis/status/910617628925886464
1. 3 rounds:
* 2' Cardio: Bike/Row/Running
* 14m Bear Walk
* 10 Dead bug - hold every rep for 2"
2. Squat @Barbell or DB / 5 sets / 1'30" rest
* 4 Front and 8 Back Squat @front squat @80% or heavy DB
3. Metcon
0:00-8:00 / 4 rounds
* 14 Alt. C&J
* 30 DU / 70 Single- unders
8:00-18:00 / AMRAP 10'
* 5 Devil Press @db DB
* 10 Box Jump Overs / 10 Box Step Overs @1xDB
4. 3 sets not for time
* 25" Hollow Hold
* 35" Superman Hold
1. General warm-up + Hamstring stretch + 2x 5/5 pulling your foot back with the band https://youtu.be/1RohXn9h21c , then
2 sets:
* 3 No contact muscle snatch+ 3 OHS+ 3 Drop Snatch @just barbell
2. Snatch Complex / Find your heavy
* 3 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch
3. Crossfit Games Open 14.4 / AMRAP 14'
* 60 Cal Row
* 50 T2B
* 40 Wall- Ball 6/9
* 30 Cleans @61/ 43
* 20 Ring Muscle-up
4. 2-3 sets not for time
* 6 Heavy Skull Crushers
* 6 Heavy DB Pullover
* 8 Barbell Biceps Curls