Monday
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
Mobility
Bretzel Stretch
Shoulder Extension Stretch
Tuesday
Metcon
“Celebration”
22 Cal Assault Bike
22 Burpees
22 Dumbbell Thrusters 22.5/15Kg
22 Pull Ups
-rest 5 minutes then-
22 Pull Ups
22 Dumbbell Thrusters 22.5/15Kg
22 Burpees
22 Cal Assault Bike
Aim
Lactate Threshold/Recovery
Mobility
Couch Stretch
Wednesday
Metcon
“Aibohphobia”
100 Double Unders
25 Box Jumps Overs
50 Kettlebell Swings (Russian)
100 Double Unders
50 Kettlebell Swings (Russian)
25 Box Jumps Overs
100 Double Unders
Aim
Lower Body Endurance / Breathing
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Thursday
Structure/Health
1A) Backwards Sled March
3-4 x 50′
1B) D-Ball Carry
3-4 x 100′
2A) Sled Rope Pull
3-4 x 50′
2B) Double Kettlebell Front Rack Carry
3-4 x 100′
Mobility
Butterfly Stretch
Frog Stretch
Friday
Metcon
“CrossFit Open 18.1”
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 22.5/15Kg
14/12-cal. row
Aim
Core & Cardio / Enthusiasm
Mobility
Underneath Stretch
Saturday
Metcon
“Proper Education”
AMRAP 14
7 Bar Muscle Ups
14 Snatches 35/20Kg
21 Wall Balls
Aim
Real Open Prep!
Mobility
Thoracic Wallball Stretch