Monday
Metcon
“CrossFit Open 17.5”
10 rounds for time of:
9 thrusters 43/29Kg
35 double-unders
Aim
Sport Practice – 40 Day Until The Open!
Mobility
Couch Stretch
Tuesday
Health/Structure
1A) Backwards Sled March
3-4 x 50′
1B) Bench Press
3-4 x 4
2A) Seated Sled Rope Pull
3-4 x 50′
2B) D-Ball Shoulder Carries
3-4 x 25′ each side
2C) Abwheel Rollouts
3-4 x 8-12
Mobility
Shoulder Extension Stretch
Pigeon Stretch
Wednesday
Metcon
“Blocked”
3 Rounds
10 Shuttle Runs
15 Dumbbell Clean & Jerks 22.5/15Kg
10 Shuttle Runs
15 Toes To Bar
Aim
Pacing
Mobility
Straddle Stretch
Thursday
Metcon
“CrossFit Open 20.5(ish)*”
10 Rounds
4 Muscle Ups
8 Cal Row/Ski
12 Wall Balls
*5 rounds of 8 Cal Row, 5 Rounds of 8 Cal Ski
Aim
Sport Practice
Mobility
Frog Stretch
Friday
Metcon
“Buckskin”
AMRAP 15
5 Hang Power Snatches 50/35Kg
10 Chest to Bar Pull Ups
15 Bar Facing Burpees
Aim
Grip / Shoulders Getting A Look In
Mobility
Forearm Stretches
Capsule Stretch
Saturday
Metcon
“The Stoned Ape Theory”
Every 4 minutes x 6 rounds
12/9 Calories Row
6 Handstand Push Ups
3 Deadlifts 143/93Kg
Aim – (B)Racing, HEAVY deadlifts, FAST on the Row , UNBROKEN on HSPU!
Mobility
Bretzel Stretch