Monday
Metcon
“Turkety Trot”
21 Thrusters 43/29Kg
21 Pull Ups
400m Run
18 Thrusters 43/29Kg
18 Pull Ups
400m Run
15 Thrusters 43/29Kg
15 Pull Ups
400m Run
12 Thrusters 43/29Kg
12 Pull Ups
400m Run
9 Thrusters 43/29Kg
9 Pull Ups
400m Run
6 Thrusters 43/29Kg
6 Pull Ups
400m Run
3 Thrusters 43/29Kg
3 Pull Ups
Aim
Muscle Endurance & Gratitude
Mobility
Pigeon Stretch
Half Moon Lat Stretch
Tuesday
Metcon
“Dubai”
At 0:00 on the clock
21-15-9 Reps
Assault Bike
Toes to Bar
At 12:00 on the clock
21-15-9
Calories Row
Bar Facing Burpees
Aim
Sprint Pacing & Recovery
Mobility
Straddle Stretch
Wednesday
“Double Under Dumbbell DT”
5 Rounds
30 Double Unders
15 Dumbbell Deadlifts
10 Dumbbell Hang Power Cleans
5 Dumbbell Push Jerks
Aim
Muscle Balance & Focus
Thursday
Metcon
“CrossFit Ireland Fresh”
20 Handstand Push Ups
35 Single Arm Ring Rows
50/40 Calorie Ski
35 Single Arm Ring Rows
20 Handtand Push Ups
Aim
Skills, Muscle Endurance & Positivity
Mobility
Capsule Stretch
Friday
Metcon
“Alls Well That Ends Well (But I’m In A New Hell)”
AMRAP 21
12 Burpee Box Jump Overs
21 Wall Balls
Aim
Sport Practice – 63 Days Until The Open!
Mobility
Quad Stretch
Saturday
Strength
Strict Press
10-8-6-4-2
Conditioning
“Feelin 22”
22 Cal Row
22 Back Rack Lunges 40/25Kg
22 Cal Ski
22 Front Rack Lunges 40/25Kg
22 Cal Bike
22 Overhead Lunges 40/25Kg
Aim
Core Stability & Single Leg Strength
Mobility
Frog Stretch