Monday
Cardio
At Minute 0:00
Row 2K

At Minute 12:00
Run 1 Mile

At Minute 24:00
Bike 4K

Aim
Cardio and Recovery Day
The aim to complete each piece with 85-95% effort.
Give equal effort to each (this does not mean equal time)
Which piece needs the most work in the off season?

Recovery
Straddle Stretch

Tuesday
Strength
CrossFit Total
1RM Back Squat
1RM Strict Press
1RM Deadlift

Total lifted

Recovery/Cooldown
Pigeon Stretch
Bretzel Stretch

Bonus Work
30 Strict Muscle Ups

Wednesday
Metcon
Strict Cindy
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Aim
Back to fundamentals as we start strict season
Our aim over the next 2 months is to build long term health.
This workout is a classic CrossFit workout, building muscular endurance

Recovery
Couch Stretch

Thursday
Metcon
AMRAP 12
1 Power Snatch 70/47Kg
3 Clean & Jerks 70/47Kg
30 Double Unders

Aim
High Power Workout. Can you sustain that power?
Use this workout to gauge how tired you are post Open
Feeling snappy – nice! keep training at relatively high intensity
Feeling sluggish – use the next two weeks as movement/recovery work.

Recovery
Capsule Stretch
Calf Stretch

Friday
Warm Up
AMRAP 10
10-15 Scap Pull Ups
50′ Alternating Kettlebell Carry (Overhead/Side)
50′ Broad Jumps
50′ D-Ball Carry

Metcon
4 Rounds:
400m Run
30 Kettlebell Snatches 24/16Kg
20m Handstand Walk

Aim
Aerobic Capacity and straight arm shoulder endurance
Run slightly faster than you did on Monday for your 400ms
Go straight into the kettlebell snatches, alternating arms after 15
Work on controlling your breathing and not breaking up the snatches.
Working up to 20 minutes

Recovery
Shoulder Extension Stretch
Banded Hamstring Stretch

Saturday
Warm Up
DODGEBALL

Metcon
“Boats and Toes”
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)
Directly Into…
50-40-30-20-10:
V-Ups
Power Snatches
Round 1 Barbell: 30/25Kg
Round 2 Barbell: 40/30Kg
Round 3 Barbell: 50/35Kg
Round 4 Barbell: 60/40Kg
Round 5 Barbell: 70/45Kg

Recovery/Cooldown
Pigeon Stretch

Sunday
Start working towards your 2020 Open with individualised training!