Monday
Metcon
10 Rounds
2 Bar Muscle Ups
4m Handstand Walk
8 pistols
Aim
This workout is Courtesy of CrossFit Strength in Depth.
We’re using it as a way of honing our skills and movements.
Working up to 20 Minutes.
Recovery
Front Rack Stretch w/ PVC Pipe
Elevated Cat Stretch
Bonus Work
9-15-21 reps:
Calorie Row
Calorie Ski
Tuesday
Metcon
AMRAP 15
15/10 Cal Row
15 Bar Facing Burpees
15 Thrusters 45/30Kg
15 Chest to Bars
Aim
A sustained high heart rate workout.
Look to find the pace where you don’t think you can sustain it.
Short rest. Keep moving.
Work on your positive self talk.
Recovery/Cooldown
Pigeon Stretch
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Wednesday
Warm Up
AMRAP 10
1 Turkish Sit Up to Hip Bridge
2 Wall Walks
3 Hollow/Arch Rolls
4 Ring Rows
Metcon
2-2-2-3 Intervals
15 Overhead Lunges 45/30Kg
14 Toes to bar
As Many Handstand Push Ups as Possible in remaining time
-rest 2 minutes-
Aim
An interval based workout that “forces” us to do quicker bodyweight movements than we normally do.
Toes to Bar should take you 90 seconds.
Lunges should be one unbroken set.
Handstand Push Ups will feel very tough after!
Recovery
Shoulder Extension Stretch
Bonus Work
Spend 20 minutes working on your mobility
Then spend 10-20 working on a skill for The Open (ask your coach!)
Thursday
Metcon
“Bicouplet 1”
21-15-9
Power Snatch 40/25Kg
Chest to Bar Pull Ups
Aim
A CrossFit Games 2018 Workout, this one tests grip and tenacity.
Pick a power snatch weight to work on touch n go/barbell cycling
Working up to 14 minutes
Recovery/Cooldown
Straddle Stretch
Bonus Work
EMOM 10
Double Kettlebell Front Rack Hold
*Record shortest time
Friday
Metcon
Games Rope Chipper
For time:
200-m SkiErg
50/40 double-unders
200-m row
50/40 double-unders
0.4-mile Assault Air Bike
50/40 double-unders
200-m row
50/40 double-unders
200-m SkiErg
90-ft. sled pull
Aim
This is a great workout to get your heart rate up without being too fatiguing for The Open
Working up to 22 minutes
Recovery
Couch Stretch
Saturday
“19.1”
The Open is here!
On Saturday’s we will have Heat Times in lieu of class times.
Each heat time will be YOUR START TIME FOR THE WORKOUT.
Aim to arrive 30 minutes beforehand to warm up (a coach will assist you)
If you are late we cannot guarantee another heat time will be available.