Monday
Metcon
“Last Chance Qualifier (For Normal Humans)”
2 Rounds
25 Burpee Box Jump Overs
50 Wall Balls
100 Double Unders
Aim
Cardio Endurance / Grit
Mobility
Frog Stretch
Pigeon Stretch
Tuesday
Metcon
“Diane”
21-15-9
Deadlifts 102/70Kg
Handstand Push Ups
Aim
Classic CrossFit Test
Mobility
Bretzel Stretch
Scorpion Stretch
Wednesday
Strength
Split Jerk
2-2-2-2-2-2
Conditioning
30 Cal Ski
20 Burpees over the bar
10 Split Jerks 70% of Part A
Mobility
Capsule Stretch
Bully Stretch
Thursday
Metcon
“Dive Bar”
50 Cal C2 Bike
40 Chest to Bar Pull Ups
30 Box Jump Overs 24/20″
20 Kettlebell Snatches 32/24Kg
Aim
Endurance & Blood Flushing
Mobility
Box Pigeon Stretch
Friday
Metcon
“Open Workout 11.5”
AMRAP 20
5 Power Cleans 65/45Kg
10 Toes to bar
15 Wall Balls
Aim
Start of Open Prep
Mobility
Wall Ball Thoracic Stretch
Couch Stretch
Saturday
Metcon
“Double Scull”
4 Rounds
Row 500m
Run 400m
Partner A starts on rower. Partner B waits
Partner B starts on rower when Partner A starts running.
Rest 2 minutes after Partner B returns.
Record each round as time it takes to row + run
Aim
Base Cardio / Pacing
Mobility
Hurdler Stretch