2026.08.29 – Szombat

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold Strength: Back squat 1×1 @ 92% 3×2 @ 85% Front squat 3×3 @ 80% Metcon: For time: 100/200 D/S under 75 Air squat 50 Sit up 25 Strict HSPU 5 Legless rope climb…

Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 67.5% 1×3 @ 77.5% 1x Max unbroken @ 87.5% 2×10 @ 55% Metcon: EMOM 40 1: 15/12 cal row 2: 7.5-15m HSW //3-5 wall walk 3: 14/11 cal…

Warm up: 2′ cardio 2x 10 Deadbug + DB/KB 5-5 HALO 5 Inchworm 10 Alt. lunge + twist 10 Scapula pull up Strength: Every 2’30” for 10′ (4 sets) 6-10 Bench press @ 60-70% Metcon: CrossFit Open 26.2 For time: 25m DB OH walking lunge @ 22.5/15kg 20 Alt. DB snatch @ 22.5/15kg 20 Pull…

Warm up: 3x 1’30” Bike 20 Fast plate hop 10 GHD back extension 20 Walking lunge + twist Strength: Back squat 6×4 @ 70-80% Skill: 3x 2-6 Ring MU/BMU/Burpee pull up 6 Box jump over 8 Devil press @2×22.5/15kg 6 Box jump over 2-6 Ring MU/BMU/Burpee pull up *rest 3′ btw sets Cardio: 4x 600/500m Ski…

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold Strength: Back squat 1×1 @ 92.5-95% 2×2 @ 85% Front squat 3×2 @ 80-85% Metcon: 3x 21 Pull up 16 Burpee box jump over 11 HSPU *rest 1:1 Accessory: 3-4x 30″…

Warm up: 3′ Cardio 3x 12-12 Posterior hip stretch on box 8 Good morning 15m Forward lunge with floor touch Strength: Every 2′ x 12 sets 3 Deadlift @ 72.5-77.5% 3-4x 12 D-ball/sandbag bear hug squat *rest 1′ 8-8 Landmine twist Metcon: For time: 3x 16 Wall ball @ 9/6kg 16 DB snatch @22.5/15kg 8…