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ThursdayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

WednesdayWarm-up6 min AMRAP 1 min assault bike (3-4 high effort - coast to maintenance speed for the remainder) 7 GHD’s to parallel (focus on leg extension - hands stay by legs) 7 Power Cleans (empty bar) 7 Shoulder to Overhead (empty bar) -into- 6 mins Build to Clean and Jerk weight for...

TuesdayWarm-up10 min AMRAP 1 min row (30-sec easy/30-sec mod) 5 box steps ups (each side) 20 plate hops 5 scap pull-ups 10 PVC around the worlds 10 PVC Pass Throughs **2. Workout Prep** 1 set 30-second row (workout pace) 5 Box Jumps (Step down) 5 Pull-UpsMetconMetcon (AMRAP - Rounds and Reps)15:00 Amrap 500/400m Row 25 Box Jumps (24/20) 5-10-15-20-25…. Pullups *Row...

MondayWarm-up10 min AMRAP 30-sec singles unders 3 Dynamic Squat Stretch 3 Sky Reacher Squats (each side) 3 Back Squats + 1 Pause Back Squats (empty bar - building across sets) 3 Muscle Snatch (PVC) 3 Power Snatch Have athletes build up to 60%+30lbs in 3-4 sets hitting 2-3 reps a setWeightliftingBack Squat...

SaturdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon (AMRAP - Rounds and Reps)In Teams...

FridayMetconCrossfit Games Open 21.3 RX (Ages 16-54) (Time)For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching...

ThursdayWarm-up10 min AMRAP 1 min easy bike erg 10 Band Pull Aparts 5 Bench (empty bar - build across sets) 5 Deadlifts (builiding) 5 Single Alternating Dumbbell Hang Cleans (each side) 5 Single Dumbbell Shoulder to Overhead (each side) - into- Setting up and building up to workout weights for Bench and Deadlifts.WeightliftingComplete...

WednesdayWarm-up7 min AMRAP 30-sec assault bike 7 deadlifts (empty bar) 7 Snatch Grip Push Press from back rack 7 Sky Reacher Squats (each side - freehand on the floor or opposite foot) 7 jump squats 2 sets - With an empty bar - 5 Snatch Deadlifts 5 Snatch Shrugs 5 Snatch High Pull-Ups 5 Muscle...

TuesdayWarm-up2:00 Machine -Into- Every min for 5 mins 5 x1 ¼ squats 8 Kips swingsWorkout Prep Workout Prep** 1-2-3-4 Pull-Ups Wall Balls 20-yard Shuttle RunMetconMetcon (Time)5-10-15-20-15-10-5 Pull-ups Wall Balls (30/20) 50-yard shuttle run Auxillary Work4 Rounds 7 Single Dumbbell RDL’s (each side - moderate weight - hold Dumbbell in hand opposite of working leg) 7 Single Leg...