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Monday
Metcon
“Bayside Chipper”
48 Box Jump Overs 24/20″
24 Double KB FR Box Step-Overs 24/16Kg
8/6 Rope Climbs
24 Burpee Box Jump Overs
48 KB Deadlifts
Aim
Cardio Endurance / Reassurance
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Tuesday
Metcon
“CrossFit Open 19.5(ish)*”
10 Rounds
4 Muscle Ups
8 Cal Row
12 Wall Balls
*5 rounds of 8 Cal Row, 5 Rounds of 8 Cal Ski
Aim
Sport Practice – 30 Days Until The Open
Mobility
Frog Stretch
Wednesday
Metcon
“Crypto Bros”
20 Dumbbell Clean & Jerks
40 Handstand Push Ups
60 Kettlebell Swings 24/16Kg
80 Abmat Sit Ups
100 Double Unders
Aim
Muscle & Core Endurance / Patience
Mobility
Seal Stretch
Shoulder Extension Stretch
Thursday
Metcon
“Look What You Made Me Do”
Part A:
10 Rounds
8 Pistols
6 Toes to Bar
4 Bar Facing Burpees
Part B:
1RM of
3 Deadlifts
2 Hang Power Cleans
1 Shoulder to Overhead
16 minute time cap on Part A
8 minute time cap on Part B (Starts immediately after you finish Part A)
Aim
Strength Under Fatigue / Self Talk
Mobility
Straddle Stretch
Friday
Metcon
“Tiger King”
6 Rounds
In 3 Minute Window
15/12 Calories
10 Dumbbell Thrusters
AMRAP C2B
-rest 1 minute-
*Change Erg Each Round (2 Rounds of each erg)
Aim
Pacing & Recovery / Positivity
Mobility
Capsule Stretch
Saturday
Metcon
“Tatooine”
3 Rrounds
400m Run
20 Power Snatches 35/20Kg
20 Overhead Lunges 35/20Kg
Aim
Breathing Control / Grit
Mobility
Quad Stretch