Warm up:
400m Jog
2x
10-10 Side to side hamstring swing
10-10 Forward-back hamstring swing
15m walking lunge
2x
10-10 Pec stretch on rig
5-5 DB/KB windmill
10-10 Single arm ring row
5-5 Front plank shoulder tap
Strenght:
21-15-9-6
Band assisted strict chin up
Push up
Metcon:
For time:
20 HSPU
400m Run
3 Rope climb
400m Run
30 dDB Thruster @2×15/12kg
400m Run
3 Rope climb
400m Run
20 HSPU
Accessory:
3x
10-10 Single arm incline DB bench press
10-10 Alt KB gorilla row
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×6 OHS 3×2 @ 80% 3×2 @ 80-85% Deadlift 2×3 @ 85% EMOM 8 2 Speed deadlift…
Warm up: 3′ Cardio 2x (empty BB) 5 Good morning 5 Muscle clean 10-10 Front rack openers 5 Strict press 5 Front sq 5 Thruster Metcon: CrossFit Open 26.3 2x 12 Burppe over the bar 12 Power clean @43/29kg 12 Burpee over the bar 12 Thruster @43/29kg 2x 12 Burppe over the bar 12 Power…
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 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat 5 Tall clean 5 Tall jerk 5 Clean+Jerk Strength: 5x…
Warm up: 3′ bike 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: EMOM 12 1-6.: 40″ Bike 7-12.: 1-4 BMU 3x AMRAP 1′ Jumping BMU Strength: OHS 3×3 @ 70-80% Back squat 3×6 @ 70% Metcon: For time: 15-12-9-6-3 Thruster @ 45/30kg *Btw sets…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Snatch deadlift + Snatch pull + Power snatch + Snatch balance 2-3x(1+1+1+1) @ 40-60% Squat snatch 4×2 @ 78% Riser snatch pull 3×4 @ 90% Metcon: 5x AMRAP 3 16/32 D/S under 8 DB alt…
Warm up: 3 sets 50 jumping jack 6 strict t2b 8 alt scorpio 8 dumbell goblet squat Strength: 4×10 barbell shoulder press behind neck climbing weight Metcon: 4 rds 10 sand bag clean and over shoulder 45-70/25-45 kg 30 m sand bag bear hug carry 10 double kettlebell thruster 24/16 kg Accessory: 4…
