Monday
Metcon
CrossFit Open 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches 22.5/15Kg
15 box jump-overs 24/20″
Aim
Core Endurance / Grit
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Tuesday
Strength
1RM Front Squat
Conditioning
AMRAP 16
10 Cal Ski (Can Do 200m run if you’d prefer)
8 Toes to Bar
Mobility
Couch Stretch
Book Opener Stretch
Wednesday
Metcon
CrossFit Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts 102/70Kg
Bar-facing burpees
Aim
Back Endurance / Breathing
Mobility
Bretzel Stretch
Seal Stretch
Thursday
Metcon
CrossFit Open 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters 43/29Kg
18 chest-to-bar pull-ups
36 double-unders
18 thrusters 52/34Kg
15 bar muscle-ups
30 double-unders
15 thrusters 61/38Kg
Time cap: 12 minutes
Aim
Pure CrossFit Sport Practice / Enthusiasm
Mobility
Straddle Stretch
Saddle Stretch
Friday
Structure/Health
1A)
Sled Rope Pull 25′
Stiff Legged Bear Sled Pull 25′
3-4 rounds
1B)
Palov Press
3-4 x 12-15
2A) Handstand Walk
3-4 x 50′
2B) D-Ball/Sandbag Keg Carry
3-4 x 50′
2C) Abwheel Rollouts
3-4 x 6-10
Aim
Health & Skills / Recovery
Mobility
Breakdancer Stretch
Cactus Stretch
Saturday
Metcon
“Triple Three”
3000m Row
300 Double Unders
3 Mile Run
*Longer workout, prep for a 90 minute training session
**If you’re tight for time we can reduce the workout length
Aim
Cardiovascular Fitness / Self-Talk
Mobility
Hurdler Stretch