Monday
Metcon
“Crazy 88”
11 rounds
8 Chest to Bar Pull Ups
8 Burpee Box Jumps
Aim
Muscle Endurance
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Tuesday
Metcon
“Double Isabel”
60 Power Snatches 61/43Kg
Aim
Power Endurance
Mobility
Straddle Stretch
Wednesday
Skill
Skin The Cat
Metcon
“Acid Bath”
500/400m Ski Erg
500/400m Row Erg
1000/800m Bike Erg
Aim
Redzone Tolerance
Mobility
Saddle Stretch
Cactus/Crossover Stretch
Thursday
Health/Structure
1A) Sled Bear Crawls
3-4 x 50′
1B) Rope Climbs
1-3 rope climbs per round
2A) Barbell Hip Thrusts
3-4 x 8-12
2B) D-Ball Shoulder Carries
3-4 x 25′ each side
2C) Side Plant Twists
3-4 x 8 each side
Mobility
Ring Pec Stretch
Friday
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
Saturday
Strength
Olympic Lifting Total
Max Snatch
Max Clean & Jerk
Aim
Skill, Power, Precision
Mobility
Straddle Stretch