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
1. General warm up + Full body rolling
2. 4x AMRAP 8'
A.
* 10 Burpee
* 10 V- up
* 10 Push-up /chest to abmat/
- 2 min Rest
B.
* 100 m shuttle run
* 10 Abmat sit- up
* 10 Box jump @50/60
- 2min Rest
A.
- 2 min Rest
B.
3. 3 sets:
25"/25" Side plank + Banded Row
1. Gymn. + Mobility, then: 2 sets:
* 6 PVC pass throughs
* 6 Hollow- Arch swing on tha bar
* 6/6 Half kneeling bottom up Kb press @easy weight
* 6 Hip to bar - https://youtu.be/-QUrxPxKjpc
2. EMOM 12'
1.: 5-8 BMU or Jumping BMU
2.: 5-8 Deficit Kipping HSPU - or pike push-up kneeling on the box -
3.: Max Cal Row
4.: Full Rest
3. 5 sets:
* 8 Close grip tempo bench press @75% 3-2-x-0
* 8 Strict unbroken!! chin up pull-ups
1' min rest between sets
4. 3 sets:
* 5/5 Trap 3 raise @very easy weight - https://youtu.be/3ePU9fAHWKQ
* 30 Fast banded lat. pulldown
1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch
2. 2 sets:
* 4/4 slow single leg hip thurst @without weigth
* 4 Deep squat muscle snatch @bb
* 4 Sots press @bb
* 4/ 4 Slow box step @40/50cm
Then, 2 sets:
2 Muscle snatch + 2 Tall drop snatch @50%
3. Squat Snatch
* 3 singles @85%
1'30" rest
* 2 singles @83%
1'30" rest
* 1 single @87%
1'30" rest
* 2 singles @85%
4. 2x AMRAP 5' / 2 min rest between rounds:
* 15/12 cals row
* 8 Thrusters @60/40
* 8 Bar facing burpees
5. 2 sets:
* 8 Double DB RDL @heavy weight
30" rest
* 1' Wall sit
60" rest
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/
2. 2 sets:
* 5/5 Face up chinese plank + knee raise
* 10 Hand release push- ups
* 10/8 Cals row
* 8 Shoulder taps in HS hold or Push- up hold pos.
3. EMOM 10'
Odd: 30 m Farmer Carry @moderate weight
Even: 10 DB Bench Press @heavy weight
4. EMOM 14'
Odd: 12 Abmat sit-ups + Max Power Clean @70/47
Even: Full Rest
5. Stretching
Week 6: day 39-40
A: 3 rds
40 s pigeon position
30 s alt. leg extension bridge on hold position
20 high knee run
10 hand climb + joga push up
B: Bye bye Partner ( i go you go)
For Time:
10 rds
15 cal cardio
10 alt. snatch (rx: 22,5/15, ct: 17,5/12,5 bs: 15/10 kg)
10 rds
15 am swing (rx: 32/24, ct: 24/16, bs: 20/12)
12 hspu ( ct: 6-8 Hspu szuficit, bs: 3 wall climb or pike push up)
10 rds
20 ohl w. dumbell
20 sit up
C: 3-4 rds
25 ghd extension or bb good morning
60 sec plank