Monday
Metcon
“Sludge”
In 4 Minutes Complete
400m Run
10/7 Cal Ski
Max Strict Toes to Bar
*Strict Toes to Bar must be completed in sets of 3
** Rest 2 minutes and repeat for 5 rounds total
Aim
Breath control / Patience
Mobility
Banded Shoulder Stretch
Tuesday
Metcon
Last Chance Qualifier (For Normal Humans)
2 Rounds
25 Burpee Box Jump Overs
50 Wall Balls
100 Double Unders
Aim
Cardio Endurance / Grit
Mobility
Frog Stretch
Pigeon Stretch
Wednesday
Metcon
CrossFit Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 power cleans 84/56Kg
6 handstand push-ups
3 power cleans 84/56Kg
9 handstand push-ups
3 power cleans 84/56Kg
12 handstand push-ups
6 power cleans 84/56Kg
15 handstand push-ups
6 power cleans 84/56Kg
18 handstand push-ups
6 power cleans 84/56Kg
21 handstand push-ups
9 power cleans 84/56Kg
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Immediately into 8 minutes of recovery erg work (nasal breathing/conversational pace)
Aim
Sport Practice, Strength Work – Self Talk
Mobiilty
Bretzel Stretch
Shoulder Extension Stretch
Thursday
Metcon
“Acid Back”
20 Minutes
500/400m Ski
500/400m Row
1000/800m Bike
1RM Back Squat in remaining time
Aim
Redline Intensity, Strength / Effort
Mobility
Straddle Stretch
Friday
Structure
1A) Sled Backwards March
3-4 x 50′
1B) Abwheel Rollouts
3-4 x 3-6
2A) Seated Sled Rope Pulls
3-4 x 50′
2B) D-Ball Carry
3-4 x 100′
Mobility
Single Side Saddle Stretch
Double Leg Hamstring Stretch
Saturday
Metcon
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 43/29Kg
Aim
Core Endurance / Concentration
Mobility
Capsule Stretch
Hurdler Stretch