Monday
Metcon
“Starboy”
Minute 0:00
18/15 Calories Bike
15 Power Cleans 50/35Kg
12 Chest to Bar Pull Ups
Minute 10:00
18/15 Calories Ski
15 Power Cleans 50/35Kg
12 Chest to Bar Pull Ups
Aim
Sprint Pace & Recovery
Mobility
Straddle Stretch
Tuesday
Metcon
“Ho Ho Ho”
AMRAP 16
12 Single Leg Box Step Ups 60/40Kg
12 Strict Handstand Push Ups
Aim
Single Leg Strength & Focus
Mobility
Pigeon Stretch on box
Shoulder Stretch on box
Wednesday
Metcon
“The Mule”
21-15-9
Deadlifts 143/102Kg
Burpee Pull Ups
Aim
Strength Endurance & Self Talk
Mobiliity
Hurdler Stretch
Thursday
Metcon
“Dumb it Down”
20-18-16-14-12-10-8-6-4-2
Dumbbell Snatches
Toes to Bar
Aim
Core Endurance & Positivity
Mobility
Seal stretch
Capsule stretch
Friday
Metcon
“CrossFit Open 19.1 (ish)”
AMRAP 8
19 Wall Ball Shots
19 Cal Row
-rest 4 minutes-
AMRAP 8
19 Wall Ball Shots
19 Cal Ski
Aim
Sport Practice – 70 Days Until The Open
Mobility
Quad Stretch
Saturday
Metcon
“12 Days of Thiccmas”
1 Handstand Push Ups
2 Pistols
3 Power Snatches 40/25Kg
4 Push Presses 40/25Kg
5 Pull Ups
6 Kettlebell Swings
7 Box Jumps
8 Sit Ups
9 Thrusters 40/25Kg
10 Double Unders
11 Dumbbell Power Cleans
12 Cal Assault Bike
*Performed as 1 rep, then 1 rep, 2 reps, then 1 rep, 2 reps, 3 reps…
** Finish with 12 Cals on the Assault Bike
Aim
Christmas FUN!
Award ceremony between 9 and 10am class