Monday
Metcon
“CrossFit Open 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 102/70Kg
55 wall-ball shots,
55-calorie row
55 handstand push-ups
Aim
Sport Practice – Strong Backs
Mobility
Bretzel Stretch
Wall Ball Thoracic Stretch
Tuesday
Metcon
“Kahn”
15-12-9-6-3
Back Squats 60/40Kg
Dumbbell Clean & Jerks
Mobility
Pigeon Stretch
Bretzel Stretch
Wednesday
Metcon
“Four Part Trilogy”
2 Rounds
40 Cal Erg
20 Toes to Bar
40 Cal Erg
20 Pull Ups
Aim
Endurance
Mobility
Bretzel Stretch
Underneath Stretch
Thursday
Strength
Strict Press
10-8-6-4-2
Alternate with 5 x 20 banded pull aparts
Conditioning
50 Burpee Box Jump Overs
Mobility
Capsule Stretch
Friday
Metcon
“Graeber”
40 Cal Assault Bike
30 Chest to Bar Pull Ups
20 Squat Snatches 50/35Kg
Aim
Technique Under Fatigue
Mobility
Underneath Stretch
Saturday
Team Workout
“You Don’t Win Friends With Salad”
120 Single Unders
90 Cal Ski
30 Sandbag Over Boxes
120 Backwards Single Unders
90 Cal Row
60 Box Climb Overs
120 Crossovers
90 Cal Bike
30 Sandbag Over Boxes
120 Double Unders
Aim
Teamwork!