Open Prep Cycle Week 4

Monday

Metcon
ErgC2athlon
2000m Row
2000m Ski
5000m C2Bike

Aim
Engine & Mental Resilience

Mobility
Couch Stretch

Tuesday

Metcon
“Fran”
21-15-9
Thrusters 43/29Kg
Pull Ups

Aim
Classic CrossFit Workout

Mobility
Samson Stretch
Forearm Stretch

Wednesday

Metcon
Amrap 13
10m Sled Push 120/90kg
10 Prone Row
8 Abwheel Rollouts

Amrap 13
200m Run
8 Floor Press
x1 Rope Climb

Aim
Active Recovery Day

Mobility
Ring Pec Stretch
Banana Stretch

Thursday

Metcon
“Clown College”
10 Rounds
4 Muscle Ups
8 Burpees
12 Calories Erg

Aim
Gymnastics under fatigue / Pacing

Mobility
Capsule Stretch

Friday

Metcon
The Rip
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings 24/16kg
Box Jump Overs 24/20”

Rest 1 min and then:
1:1 Ratio
200m Run

Aim
Posterior Chain Endurance

Mobility
Straight Leg Crossover
Calf Stretch

Saturday

Metcon
“Open 21.3”
For Time
15 Front Squats 43/29kg
30 Toes-to-Bars
15 Thrusters 43/29kg

Rest 1 minute

15 Front Squats 43/29kg
30 Chest-to-Bar Pull-Ups
15 Thrusters 43/29kg

Rest 1 minute

15 Front Squats 43/29kg
30 Bar Muscle-Ups
15 Thrusters 43/29kg

Time cap: 15 minutes

“Open 21.4”
Move immediately to complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time cap: 7 minutes

Aim
Open Test

Mobility
Bretzel Stretch
Forearm Stretch