Monday 17.03.2025
CrossFit Open Redo
( Submission Day )
25.3 “the end”
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ (70-kg) deadlift
(38-kg) clean
(29-kg) snatch
♂ (102-kg) deadlift
(61-kg) clean
(43-kg) snatch
———
Option B Workout
3 Rounds
1000m Run
21 Burpee
50 Double Unders
Tuesday 18.03.2025
Snatch Warm Up
Power Snatch Tekkers
[ New 4 Week Progression Snatch EMOM ]
EMOM 20 (week 1 )
Ladder increase 2 Reps each round of snatch
6 Power Snatch 40/25kg
250/200m Row
14 Box Jump Over
Rest 1:00
Wednesday 19.03.2025
Dynamic Warm Up
Team 3 WOD
600m Run ( together )
60 Synchro Burpee
60 Synchro Empty bar Thrusters
•••••••
500m 50 50
400m 40 40
300m 30 30
200m 20 20
100m 10 10
Barbell Club
Clean & Jerk Warm Up :
2 Sets :
6 Sots Split Press
8 Muscle Clean
10 Front Squat with bounce
Main Set
5 Sets @ 50%
Power Clean Front Squat + Power Jerk + Split Jerk
5 Sets @ 100% ( clean & jerk )
3 Clean Deadlift + 6 Shrugs
HYROX
AMRAP 15
2000/1750m Ski
60 Burpee Over The Line
30 Weighted Lunges 30/20kg
Max Distance Farmer Walk 2×30/24kg
—-
Rest 10:00
—-
AMRAP 15
2000/1750m Row
60 Wall Balls
30 (15/15) Split DB Squats 2×22/15kg
Max body weight lunges
Thursday 20.03.2025
Barbell Warm Up
Final Day Smolov [ Test next week ]
Week 3 Day 3 @85% + 2.5kg
Deadlift 10×3 @85%
Bench Press 10×3@85%
Running Club
Running Dynamic Warm Up :
Main Set
( Week 1 : back to work )
1 sets
1600m ( RPE 6 )
rest 3:00
2 Sets
800m ( RPE 7 )
Rest 1:30
3 Sets
400m ( RPE 8 )
Rest :30
Friday 21.03.2025
Warm Up Double Unders Flight Stimulater
5-10-15-20-25-30-35-40-45-50
Pull Up Progressions
WOD
Every 7:00 x 3
800m Run
40 Double Unders
20 V-Ups
10 C2B / Pull Ups
HYROX
Zone 1 [ AMRAP 6 ]
200/150m Row
6 DB Clusters 15/10kg
—Rest 3:00
Zone 2 [ AMRAP 6 ]
200/150m Ski
6 KB Goblet Squat 24/16kg
—Rest 3:00
Zone 3 [ AMRAP 6 ]
400/300m C2Bike
6 DB Deadlift 2×40/27kg
—-Rest 3:00
Zone 4 [ AMRAP 6 ]
200m Run
6 DB Renegade Push Ups 2×17/12kg
Saturday 22.03.2025
Barbell Warm Up
Team 3 WOD “25.3”
12 Wall Walks
90 Cal Ski
12 Wall Walks
30 Deadlift 100/70
12 Wall Walks
30 Cleans 60/40kg
12 Wall Walks
30 Snatch 40/25kg
12 Wall Walks
90 Cal Ski
HYROX
Week 2
Front Squat
4×5 @ heavy
–
Barbell Reverse Lunge
3×5/5 @ heavy
–
Farmer Carry
3 x 30m @ heavy
–
Sandbag Bear Hug Carry
3 x 30m @ heavy
–
Bumper Plate Pinch
3 x 0:30 Hold
Sunday 23.03.2025
HYROX
AMRAP 30
1000m Run
30 Wall Balls
20m Burpee Broad Jumps
10m Sled Pull ( Heavy )
Into
1000m Ski
30m Farmer Walk 2×40/25kg
20 Weighted Lunges 20/15kg
10m Sled Pull ( Heavy )
Gymnastics
Drills Warm Up
Rope Climb
4 Rounds
Every 90 sec
-Rope Climb
-Ring Dips
-HS Walk
