Monday
Metcon
“CrossFit Open 14.2ish”
12 Minute Ladder
10 Overhead Squats 43/29Kg
10 Chest to Bar Pull Ups
10 Overhead Squats
10 Chest to Bar Pull Ups
12/12; 12/12; 14/14; 14/14; 16/16; 16/16…
Aim
Upper Body Strength / Core Stability
(We’ll be calling out no reps today to help you prep for The Open)
Mobility
Butterfly Stretch
Underneath Stretch
Tuesday
Metcon
“Gunther”
3 Rounds
20 Devil’s Presses
40 Crossovers
30/20 Cal Assault Bike
40 Crossovers
Aim
Breath Control
Mobility
Shoulder Extension Stretch
Hurdler Stretch
Wednesday
Active Recovery
“Belyaev”
AMRAP 30
10 Cal Erg
10 Kettlebell Pull Throughs
10 Banded Push Downs
10 Dumbbell Curls
100’ Sandbag Carry
Mobility
Straddle Stretch
Wall Hinge Stretch
Thursday
Metcon/Strength
“Stronger Than a Nineties Trend”
AMRAP 12
4 Toes to Bar
6 Dumbbell Push Presses 22.5/15Kg
8 Pistols
-straight into-
8 minutes to establish a 2RM Front Squat*
*From The Rack
Aim
Blood Flushing / Lifting Under Fatigue
Mobility
Saddle Stretch
Friday
Metcon
“CrossFit Open 22.1”
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches 22.5/15Kg
15 box jump-overs 24/20″
Aim
Core Endurance / Grit
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Saturday
Partner Workout
“Sticking Together Is What Good Waffles Do”
42 Power Cleans 60/40Kg
42 Cal Erg
30 Power Cleans 70/45Kg
30 Cal Erg
18 Power Cleans 80/50Kg
18 Cal Erg
*All reps shared.
Aim
Push and encourage each other
Mobility
Bretzel Stretch
Capsule Stretch