Monday
Metcon
“Kitchen Sink”
AMRAP 5 minutes of:
20 Wall Ball Shots, 20/14
10 Deadlifts 84/61Kg
AMRAP 5 minutes of:
20/15 Calories, Rowing
10 Push Jerks, 70/47Kg
AMRAP 5 minutes of:
20 Burpees, lateral over bar
10 Power Snatch, 52/36Kg
*Rest 5 minutes between workouts.
Aim
Physical – ALL of CrossFit (Lactate Threshold/Recovery)
Mental – Effort
Recovery/Cooldown
Bully stretch on rank
Sealrocks
Bonus Work
6 x 50′ Zercher Yoke Walk
Tuesday
Metcon
3 Minutes Max Legless Rope Climbs
2 Minutes Max Muscle Ups
1 Minute Max Strict Handstand Push Ups
3 Minutes Max Rope Climbs
2 Minutes Max Bar Muscle Ups
1 Minute Max Kipping Handstand Push Ups
Aim
Physical – Muscular Endurance
Mental – Strategy/Pacing
Cooldown/Recovery
Shoulder Extension Stretch
Bent Over Lat Stretch
Bonus Work
4 Minutes Max Assault Bike Calories
-rest 1 minute-
3 Minutes Max Assault Bike Calories
-rest 1 minute-
2 Minutes Max Assault Bike Calories
-rest 1 minute-
1 Minute Max Assault Bike Calories
-rest 1 minute-
Wednesday
Weightlifting
Clean & Jerk
1RM
Metcon
30 Squat Cleans 61/43Kg
30 Dumbbell Push Jerks Right Arm 22.5/15Kg
30 Dumbbell Push Jerks Left Arm 22.5/15Kg
Aim
Physical – Open Prep
Mental – Self Talk
Cooldown/Recovery
Elevated Cat Stretch
Pigeon Stretch
Bonus Work
3 Pegboard Ascents
Thursday
Connectivity
4 Rounds (not for time)
4 Wall Walks
100′ Farmers Carry
Metcon
21-15-9
Sumo Deadlift High Pull 43/29Kg
Thruster 43/29Kg
Aim
Physical – “New” Movement
Mental – Concentration
Cooldown/Recovery
Semi Circles
Scorpions
Friday
Metcon
80 Double Unders
65 Kettlebell Swings
50 Overhead Lunges 43/29Kg
35 Toes to Bar
Aim
Physical – Core Endurance
Mental – Dealing with Grind
Cooldown/Recovery
Couch Stretch
Bonus Work
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 30 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 32 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate
Saturday
“Any Minute”
Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (75/55)
Station 3 – Max Calorie Bike
Station 4 – Rest