Monday
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
Tuesday
Metcon
“Purple Cobras”
2 Strict Handstand Push Ups
10 Front Squats 60/40Kg
4 Strict Handstand Push Ups
8 Front Squats 70/45Kg
6 Strict Handstand Push Ups
6 Front Squats 80/50Kg
8 Strict Handstand Push Ups
4 Front Squats 90/55Kg
10 Strict Handstand Push Ups
2 Front Squats 100/60Kg
Aim
Strength
Mobility
Wall Hinge Stretch
Couch Stretch
Wednesday
Skill/Play
Pegboard
Metcon
“Excessive”
100 Double Unders
10 Wall Walks
90 Double Unders
9 Wall Walks
80 Double Unders
8 Wall Walks
70 Double Unders
7 Wall Walks
60 Double Unders
6 Wall Walks
50 Double Unders
5 Wall Walks
40 Double Unders
4 Wall Walks
30 Double Unders
3 Wall Walks
20 Double Unders
2 Wall Walks
10 Double Unders
1 Wall Walk
Aim
Coordination & Efficiency
Mobility
Calf Stretch
Bully Stretch
Thursday
Metcon
“1989”
50 Cal Row
50 Dumbbell Snatches 22.5/15Kg
40 Cal C2 Bike
40 Dumbbell Burpee Deadlifts 22.5/15Kg
30 Cal Ski
30 Dumbbell Box Step Overs 22.5/15Kg
Aim
Strength Endurance
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Friday
Metcon
CrossFit Open 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Aim
Sport Practice / Breathing & Strategy
Saturday
Strength
1A) Bench Press
3-4 x 12 reps
1B) Sled Rope Pull
3-4 x 25′
2A) Single Arm Bench Kettlebell Rows
3-4 x 12 reps
2B) D-Ball Carry
3-4 x 50′
Mobility
Capsule Stretch
Bully Stretch