Strong Body Blog |

2026.03.13. - péntek

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

12 Burppe over the bar

12 Power clean @43/29kg

12 Burpee over the bar

12 Thruster @43/29kg

12 Burppe over the bar

12 Power clean @52/34kg

12 Burpee over the bar

12 Thruster @52/34kg

12 Burppe over the bar

12 Power clean @61/38kg

12 Burpee over the bar

12 Thruster @61/38kg

Tc.: 16'

Strength:

Every 2'30" for 10' (4x)

6-10 Strict Press @ 60-70%

20" Hollow hold

10" Rest

20" Max rep mountain climber

*Rest 10" btw sets

2026.03.12. - csütörtök

Warm up:

5 Inchworm

5-5 Rev. plank knee tuck

10 Air sq

5-5 Side lunge + floor touch

10 Half burpee

Strength:

Every 2' for 10'

1 Snatch + 1 Hang snatch + 1 OHS

Metcon:

For time:

60m OH/front rack lunge @22.5/15kg

50 DB box step up

40 GHD sit up/plate sit up

50 HSPU

60m HS walk / bear walk

Acc.:

40"-20"

Plank

Hollow hold

2026.03.11. - szerda

Warm up:

1'30" Bike

10-10 Lateral lunge

15 Med ball sq

30" Front plank on hands

Strength:

Back sq

6x5 @ 80-85%

Skill:

2kör

4 Shuttle run (7.5-7.5m)

2-6 RMU / C2B

8 HSPU / 8-12 push up

*rest 3' btw sets

Cardio:

3x AMRAP 7'

+5 cal Assault bike

+5 cal Ski

+5 cal Row

*rest 3' btw sets

Bonus:

EMOM 10'

10 BAr facing burpee

2026.03.10. - kedd

Warm up:

3' Assault bike

15-15 Front rack openers

5 Hang SQ clean

5 Split jerk

5 Thruster w/ 2" pause at top

Strength:

Clean pull + Power Clean + High Hang SQ Clean + Power jerk

3x (1+1+1+1) @ 40-60%

SQ clean + High hang sq clean + Split jerk

2x (1+1+1) @70-80%

SQ clean + Split jerk

2x (1+1) @75-85%

Metcon:

"Isabel"

For time:

30 Power Snatch @60/45kg

Accessory:

10 DB box step over

8-8 Posted S.L. KB DL

2-2 Turkish get up

2026.03.09. - hétfő

Warm up:

3' bike

10-10 Pec stretch

8-8 S.A. ring row

10 Sots press w/ PVC/empty BB

5 Inchworm

Strength:

4 Bench press @80-85%

Metcon:

For time:

25/20 cal assault Bike

20 GHD sit up

12 Box jump over

Accessory:

Max Unbroken weighted strict pull up

20" rest

Max Unbroken strict pull up

20" rest

Max Unbroken band assisted strict pull up

12-12 S.A. DB bent over row

12-12 S.A. banded rear delt fly

2026.03.06. - péntek

Warm up:

2' cardio

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 up

25m DB OH walking lunge

20 Alt. DB snatch

20 C2B

25m DB OH walking lunge

20 Alt. DB snatch

20 RMU

*Tc.:15'

Acc.:

EMOM 12'

1.:15"-30" L sit hold

2.:8-10 Slow, controlled Deadbug

3.: 15-15m Slow, controlled DB suitcase carry @ 22.5/15kg

2026.03.05. - csütörtök

Warm up:

3' Cardio

30" Banded shoulder str.

10 Banded pendlay row

10 Front sq

10 Z-press

Strength:

EMOM 6'

3 Push press + 3 Push jerk

Every 2' for 10'

Sq clean + Hang sq clean + Front sq

1+1+1 @ 60-70%

Metcon:

500m Row

10 C&J

*rest 1'30" btw sets

Acc.:

30" on 30" off

8 alt. sets

-BB biceps

-V-up

2026.03.04. - szerda

Warm up:

1'30" Bike

20 Fast plate hop

10 GHD back extension

20 Walking lunge + twist

Strength:

Back squat

6x4 @ 70-80%

Skill:

2-6 Ring MU/BMU/Burpee pull up

6 Box jump over

8 Devil press @2x22.5/15kg

6 Box jump over

2-6 Ring MU/BMU/Burpee pull up

*rest 3' btw sets

Cardio:

600/500m Ski

100 Double under

40/32 cal Row

*rest 2' btw sets

Bonus:

EMOM 15

1: 7.5-15m Handstand walk

2: 1-2 Rope climb

3: 6-12 Pistol

2026.03.03. - kedd

Warm-up:

3' Bike

10 Snatch grip RDL

10 Hang Muscle Snatch

5 Snatch Balance

30"-1' OHS Bottom hold

Strength:

-Squat Snatch w/ Pause in Receiving Position + Sots press

3x(1+5)@ weight of choice

*Rest 1' btw sets

-Squat snatch

4x1 @70%

*rest 1'

2x1 @ 80%

*rest 1'30"

Metcon:

for time

15 Shoulder to OH @60/45kg

20 GHD sit up

15 Power clean @60/45kg

Accessory:

8 DB box step over

8-8 Posted single leg KB DL

5-5 Turkish get up

2026.03.02. - hétfő

Warm up:

3' Ski

10-10 Pec stretch on ring

10 Banded Z-press

10-10 Lat stretch on ring

10 Alt. lunge w/ lateral flexion

Strength:

4 Strict press @80-85%

Metcon:

Amrap 4'

30/24 Cal

5 HSPU

7 Russian Swing @32/24kg

5 No push-up burpee

*Rest 2' Btw sets

Accessory:

Max Unbroken weighted strict pull up

*Rest 20"

Max Unbroken strict pull up

8-12 dDB Seal Row

12-15 dDB rear delt fly

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