Monday
Teams of 3
“Lousy Smarch Weather”
4 Rounds:
400m run together
6 rope climbs (split anyway)
18 sandbag cleans (split anyway)
Aim
Fun!
Mobility
Hurdler Stretch
Tuesday
Metcon
“Mini Eggs”
21-15-9 reps:
Back Squat 100/70Kg
Strict Handstand Push Ups
Aim
Strength!
Mobility
Pigeon Stretch
Capsule Stretch
Wednesday
Metcon
Age Group Quarterfinal 23.1
3 rounds of:
2 x 25-ft dumbbell walking lunge (hang position)
20 toes-to-bars
Immediately followed by:
2 rounds of:
2 x 25-ft dumbbell walking lunge (rack position)
15 chest-to-bar pull-ups
Immediately followed by:
2 x 25-ft dumbbell walking lunge (overhead position)
10 bar muscle-ups
Aim
Single Side Leg Strength, Grip & Core Endurance
Mobility
Saddle Stretch
Capsule Stretch
Thursday
Core
AMRAP 6
12 Seated Leg Lifts
6 Abwheel Rollouts
Metcon
“A Perfectly Good Heart”
10 Rounds for Total Calories
40 seconds Ski / 20 seconds rest
40 seconds Bike / 20 seconds rest
40 seconds Row / 20 seconds rest
Aim
Pure Cardio
Mobility
Couch Stretch
Friday
Metcon
“Great Balls of Fire”
5 Rounds:
50 Double Unders
15 Wall Balls
15 Power Cleans 45/30Kg
Aim
Sport Practice & Pacing
Mobility
Bretzel Stretch
Saturday
Metcon
CrossFit Open 17.1
For time:
10 dumbbell snatches 22.5/15Kg
15 burpee box jump-overs 24/20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Aim
Open Prep
Mobility
Box Shoulder Stretch
Box Pigeon Stretch