Monday
Metcon
“CrossFit Open 23.1”
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
Aim
Test
Mobility
Straddle Stretch
Tuesday
Metcon
“CrossFit Open 23.2”
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor
Aim
Test
Mobility
Underneath Stretch
Wednesday
Metcon
“Celebrate”
As Far As You Can In 16 Minutes
2, 4, 6, 8…
Ski/C2Bike Calories
Kettlebell Cleans (each arm)
Kettlebell Box Step Overs
Aim
Single Side Strength
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Thursday
Metcon
“CrossFit Open 23.3”
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
Aim
Test
Mobility
Capsule Stretch
Butterfly Stretch
Friday
Strength
1A) Bench Press
3-4 x 8 reps
1B) Sled Rope Pull
3-4 x 25′
2A) Single Arm Bench Kettlebell Rows
3-4 x 12 reps
2B) D-Ball Carry
3-4 x 50′
Mobility
Capsule Stretch
Bully Stretch
Saturday
Metcon
“Triple Three”
3000m Row
300 Double Unders
3 Mile Run
*Longer workout, prep for a 90 minute training session
**If you’re tight for time we can reduce the workout length
Aim
Cardiovascular Fitness / Self-Talk
Mobility
Hurdler Stretch