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...
SundayMetconMetconAMRAP30 4 TGU (2 each arm) (40/25) 8 box jumps (30/24) 24 sit ups 8 push ups 16 KBS (athlete's choice) 48 air squats...
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...
MondayWarm-up7 min AMRAP 1 min easy row 5 Dynamic Squat Stretch 3 Back Squats + 3 Pause Back Squats (1-sec hold) 5 Single DB Strict Press (each side) 10 Sec Wall Handstand Hold **2. Strength Prep** 1 set 5 Tempo Back Squats 3/3/1 (empty bar) (3 secs Negative/ 3 sec Pause/ 1 sec stand) -...
SundayMetconMetcon (Time)For Time: Buy-in: 50 Single DB Shoulder to Overhead -into- 1000m Bike (400m run or 500m row) 1 round 10 Single DB Box Step-ups 20 Single DB Hang Clean 30 Air Squats -into- 750m Bike (300m run or 350m row) 2 rounds 10 Single DB Box Step-ups 20 Single DB Hang Clean 30 Air...
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 Workout PrepWorkout Prep** 3 sets (building in weight) 1...