Monday
Metcon
“CrossFit Open 14.2ish”
12 Minute Ladder
10 Overhead Squats 43/29Kg
10 Chest to Bar Pull Ups
10 Overhead Squats
10 Chest to Bar Pull Ups
12/12; 12/12; 14/14; 14/14; 16/16; 16/16…
Goal
Higher Physique Power / Core Stability
(We’ll be calling out no reps right now that will help you prep for The Open)
Mobility
Butterfly Stretch
Beneath Stretch
Tuesday
Metcon
“Gunther”
3 Rounds
20 Satan’s Presses
40 Crossovers
30/20 Cal Assault Bike
40 Crossovers
Goal
Breath Management
Mobility
Shoulder Extension Stretch
Hurdler Stretch
Wednesday
Lively Restoration
“Belyaev”
AMRAP 30
10 Cal Erg
10 Kettlebell Pull Throughs
10 Banded Push Downs
10 Dumbbell Curls
100’ Sandbag Carry
Mobility
Straddle Stretch
Wall Hinge Stretch
Thursday
Metcon/Power
“Stronger Than a Nineties Pattern”
AMRAP 12
4 Toes to Bar
6 Dumbbell Push Presses 22.5/15Kg
8 Pistols
-straight into-
8 minutes to determine a 2RM Entrance Squat*
*From The Rack
Goal
Blood Flushing / Lifting Below Fatigue
Mobility
Saddle Stretch
Friday
Metcon
“CrossFit Open 22.1”
Full as many rounds as doable in quarter-hour of:
3 wall walks
12 dumbbell snatches 22.5/15Kg
15 field jump-overs 24/20″
Goal
Core Endurance / Grit
Mobility
Field Pigeon Stretch
Field Shoulder Stretch
Saturday
Accomplice Exercise
“Sticking Collectively Is What Good Waffles Do”
42 Energy Cleans 60/40Kg
42 Cal Erg
30 Energy Cleans 70/45Kg
30 Cal Erg
18 Energy Cleans 80/50Kg
18 Cal Erg
*All reps shared.
Goal
Push and encourage one another
Mobility
Bretzel Stretch
Capsule Stretch
Supply hyperlink
