Monday
Metcon
“Running Elizabeth”
800m Run
21 Power Cleans 61/43Kg
21 Ring Dips
600m Run
15 Power Cleans 61/43Kg
15 Ring Dips
400m Run
9 Power Cleans 61/43Kg
9 Ring Dips
Aim
Power Endurance / Upper Body Strength
Mobility
Ring Pec Stretch
Double Leg Hamstring Stretch
Tuesday
Metcon
“Julie”
100 Double Unders
80 Cal Ski/C2 Bike
60 Burpees
40 Dumbbell Thrusters 15/10Kg
20 Strict Pull Ups
Aim
Fun, Mental Challenge
Mobility
Couch Stretch
Wednesday
Strength
CrossFit Total
1RM Back Squat
1RM Strict Press
1RM Deadlift
Mobility
Pigeon Stretch
Bretzel Stretch
Thursday
Metcon
“Triple Swift”
18 Cal Erg
15 Burpee Box Jump Overs
12 Pull Ups
- rest 3 minutes –
18 Cal Erg
15 Burpee Box Jump Overs
12 Chest to Bar Pull Ups - rest 3 minutes –
18 Cal Erg
15 Burpee Box Jump Overs
12 Bar Muscle Ups
*Rotate through SkiErg, Rower, and Air Bike
Aim
Sprint Work & Recovery
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Friday
Skill
Handstand Holds
Metcon
“Airborne”
AMRAP 15
40 Crossovers
20 Dumbbell Snatches 22.5/15Kg
10 Shuttle Runs (no touch)
Aim
Agility
Mobility
Crossover Stretch
Capsule Stretch
Saturday
Metcon
“Journey 2”
Complete the following work, breaking up any way you want.
75 Overhead Squats 35/20Kg
75 Knees to Elbow
Aim
Core
Mobility
Seal Stretch
Seated IT Band Stretch