Pre Season 4: 27 Jan – 1 Feb

Monday
Metcon
“The Yips”
AMRAP 15
5 Power Cleans 50/35Kg
10 Burpee Lateral Box Jumps 12/8″
15 Wall Balls

Aim
Lateral & Explosive Work

Mobility
Bretzel Stretch

Tuesday
Metcon
“Texas”
1000m Row
100 Crossovers
50 Handstand Push Ups
100 Crossovers
1000m Row

Aim
Endurance

Mobility
Calf Stretch
Twisting Lat Stretch

Wednesday
Strength
20RM Back Squat

Conditioning
3 Rounds
1 Minute Toes to Rings
1 Minute Assault Bike
1 Minute Dumbbell Bench
1 Minute Rest

Mobility
Butterfly Stretch
Frog Stretch

Thursday
Metcon
“Cable Ties”
21-15-9
Push Jerks 70/45Kg
Chest to Bar Pull Ups

Aim
Sprint Pacing, Breath Control & Self-Talk

Mobility
Capsule Stretch
Bretzel Stretch

Friday
Metcon
CrossFit Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

Aim
Panda Cup Prep

Mobility
Straddle Stretch

Saturday
Metcon
“Sixmas”
6 Rounds
10 Erg
10 Bar Facing Burpees
10 OHS 40/25Kg

Aim
Cardio

Mobility
Pigeon Stretch