The Open is Closed! What a thrilling three weeks we’ve had.
We now shift our focus to Strict Season – this means no kipping for 8 weeks while we focus on building our joint health and base capacity. We’ll play around with new skills and reduce the number of high intensity metcon days.
Why is this important? You can’t go at full throttle all the time, you’ll simply burn out. Even if you CrossFit for health and not for sport, by training with a yearly cycle we ensure we can continue to enjoy and progress for years on end.
Monday
Metcon
“Elisabeth”
21-15-9
Power Cleans 60/40Kg
Strict Ring Dips
Aim
Fun / Shoulder Stability / Patience
Mobility
Cactus Stretch
Tuesday
Strength
Back Squat 1RM
Core
4 Rounds
30 Seconds L-Sit
30 Seconds Rest
30 Seconds Dead Hang
30 Seconds Rest
Mobility
Saddle Stretch
Wednesday
Metcon
“Saccade”
AMRAP 20
10 Ring Rows
20 KB Snatches
Wall Walk to Handstand Walk
Aim
Shoulder Health / Coachable
Mobility
Weighted Armbars
Thursday
Metcon
“Erg Kelly”
5 Rounds
500m Row/400m Ski/1000m Bike
30 Box Jumps
30 Wall Ball Shots
Aim
Cardio Base Building / Enthusiasm
Mobility
Thoracic Wall Ball Stretch
Friday
Strength
A) Push Press
3-3-3-3-3
B) Bicep Curls
8-8-8-8-8
C) Kettlebell Spilt Squats
8-8-8-8-8
Mobility
Bretzel Stretch
Shoulder Extension 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