Monday 3.03.2025
CrossFit Open
( Final Attempt Submission Day )
Open Workout 25.1
Complete as many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
———
Option B Workout
5 Rounds
1:00 C2B
1:00 Wall Balls
1:00 Abmat Sit Ups
1:00 Rest
HYROX
MIKKO’S TRIANGLE X HYROX ( week 2 )
40min EMOM
1 min row
1 min ski
1 min Burpee broad jumps
1 min rest
*
– start at 12/10 cals and increase by 1 cal each round. Once hit max cals per min, maintain until the end
– keep same Burpees reps all the way through
Tuesday 4.03.2025
Barbell Warm Up
Tekkers : Barbell Squat Clean
WOD
EMOM 20 ( week 3 )
16/14 Cal Row
5 Wall Walk
Max Reps Squat Clean 90/60kg
Rest 1:00
- Lowest squat clean round is your score
Wednesday 5.03.2025
Smolov Final Week Day 2
Barbell Deadlift
7×5@75%
Bench Press
7×5@75%
Barbell Club
Snatch Warm Up
1RM Clean & Jerk
1RM Front Squat
HYROX
5 Super Sets
10 Back Split Squat
10 Bent Over Row
10m Sled Pull
Workout
3 Rounds
1:30 Max Effort Ski
1:30 Max Effort Wall Balls
1:30 Max DB Walking Lunges
Thursday 6.03.2025
Recovery Work
2 Rounds
35/25 Cal Row + 50 Air Squats
Rest 1:00
35/25 Cal Ski + 50 Push Ups
Rest 1:00
35/25Cal Bike + 50 Down Up
Rest 1:00
Running Club
Running Dynamic Warm Up :
Main Set
( Recovery Work )
3 sets
1800m
rest 3:00
Friday 7.03.2025
CrossFit Open 2025
“Friday Night Lights “
17:00-20:00
25.2
To Be Announce 6.03.2025
Saturday 8.03.2025
CrossFit Open 2025
Week Two 25.2
Open class 9am -12pm
Sunday 9.03.2025
HYROX
2 Rounds For Time
600m Run
30m Sled Push
600m Ski
30m Sled Pull
600m Row
30m Burpee Broad Jumps
600m Run
30 Wall Balls
Gymnastics
Drills Warm Up
Rope Climb
4 Rounds
Every 90 sec
-Rope Climb
-Ring Dips
-HS Walk
