Warm up:
3x
1'30" Bike
10-10 Lateral lunge
15 Med ball sq
30" Front plank on hands
Strength:
Back sq
6x5 @ 80-85%
Skill:
3x
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
Warm up:
3' Assault bike
2x
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:
5x
10 DB box step over
3x
8-8 Posted S.L. KB DL
4x
2-2 Turkish get up
Warm up:
3' bike
2x
10-10 Pec stretch
8-8 S.A. ring row
10 Sots press w/ PVC/empty BB
5 Inchworm
Strength:
4x
4 Bench press @80-85%
Metcon:
For time:
4x
25/20 cal assault Bike
20 GHD sit up
12 Box jump over
Accessory:
3x
Max Unbroken weighted strict pull up
20" rest
Max Unbroken strict pull up
20" rest
Max Unbroken band assisted strict pull up
3x
12-12 S.A. DB bent over row
12-12 S.A. banded rear delt fly
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 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
Warm up:
3' Cardio
3x
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:
4x
500m Row
10 C&J
*rest 1'30" btw sets
Acc.:
30" on 30" off
8 alt. sets
-BB biceps
-V-up
Warm up:
3x
1'30" Bike
20 Fast plate hop
10 GHD back extension
20 Walking lunge + twist
Strength:
Back squat
6x4 @ 70-80%
Skill:
3x
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:
4x
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
Warm-up:
3' Bike
2x
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
3x
15 Shoulder to OH @60/45kg
20 GHD sit up
15 Power clean @60/45kg
Accessory:
5x
8 DB box step over
3x
8-8 Posted single leg KB DL
5-5 Turkish get up
Warm up:
3' Ski
2x
10-10 Pec stretch on ring
10 Banded Z-press
10-10 Lat stretch on ring
10 Alt. lunge w/ lateral flexion
Strength:
4x
4 Strict press @80-85%
Metcon:
3x
Amrap 4'
30/24 Cal
+
5 HSPU
7 Russian Swing @32/24kg
5 No push-up burpee
*Rest 2' Btw sets
Accessory:
4x
Max Unbroken weighted strict pull up
*Rest 20"
Max Unbroken strict pull up
3x
8-12 dDB Seal Row
12-15 dDB rear delt fly
Warm up:
3 sets
15 /12 cal cardio
10 soulder taps in hspu position
10 wall squat
Strength:
5x 2min
10 barbell bench row
10 dumbell bench row
Metcon:
4 rds
8 sand bag clean
12 hspu/pike push up/ x1,5 hrpu
14 wall ball 9/6 kg
Accessory:
3 sets:
8/8 bulgarian squat
8/8 one leg rdl
Warm up:
3 sets
1:00 cardio
10/10 lateral lunge
15 med ball squat
:30 Front plank on hands
Strength:
Back Squat: 6x3 @80%
Skill:
2 sets:
4-8 ring/bar mu (8-15 chest to bar)
12 burpee box jump over
rest 1'
12 burpee box jump
4-8 ring/bar mu (8-15 chest to bar)
Metcon:
3 rds
10 devils press 2x 22,5/15kg
12 dumbells lunge 2x 22,5/15kg
14 pull up /x2 ring row
Accessory:
3 sets:
15 barbell biceps
15 dumbells hummer curls