Monday
Metcon
“CrossFit Open 24.1”
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Aim
Breathing & Pacing Test
Mobility
Straddle Stretch
Shoulder Extension Stretch
Tuesday
Metcon
“Very Demure. Very Mindful.”
5 Rounds
300m Run
18 Wall Balls
12 Toes to Bar
Aim
Fatigue Management
Mobility
Couch Stretch
Wall Pec Stretch
Wednesday
Metcon
“CrossFirt Open 24.2”
AMRAP 20
300m Row
10 Deadlifts
50 Double Unders
Aim
Strength & Skill Test
Mobility
Bretzel
Thursday
Structure/Health
“Salt Air”
1A) Forward Sled Marches
3-4 x 50′
1B) Kettlebell Movey Thingies
3-4 x 8-12 reps
2B) Backwards Sled Marches
3-4 x 50′
2C) Handstand Walks
3-4 x 50′
Mobility
Breakdancer Stretch
Wall Hinge Stretch
Friday
Metcon
“CrossFit Open 24.3”
5 Rounds:
10 Thrusters 43/29Kg
10 Chest to Bar Pull Ups
-rest one minute-
5 Rounds:
7 Thrusters 61/43Kg
7 Bar Muscle Ups
Aim
Classic CrossFit Test
Mobility
Pigeon Stretch
Capsule Stretch
Social Post
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