Pre Season 1.4: 22 – 27 January

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

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