Monday 24.2.2025
Stretch & Mobility
Warm Up :
1:30 Row
25 Resistance Band Good Mornings
1:30 Ski
25 Push Ups
Barbell Warm Up
Smolov Strength Day ( Week 3 )
Deadlift 6×6@70%
——-
Bench Press 6×6@70%
HYROX
MIKKO’S TRIANGLE X HYROX
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 25.02.2025
Barbell Warm Up
Tekkers : Barbell Squat Clean
WOD
EMOM 20 ( week 2 )
16/14 Cal Row
5 Wall Walk
Max Reps Squat Clean 80/55kg
Rest 1:00
- Lowest squat clean round is your score
Wednesday 26.02.2025
WOD Team Of 3 ( for time )
90 cal Echo Bike
90 Wall Balls
90 Burpee Over The Line
——
90 cal Ski
90 DB Snatch 22/15
90 Med Ball Clean
——
90 cal Row
90 Box Jump Over 24/20”
90 KB Reverse Lunges 30/24kg
Barbell Club
Snatch Warm Up
1RM Snatch
1RM OHSquat
HYROX
40min AMRAP
1.2km run
50 wall balls
8 box lengths farmers carry
1.2km row
50 wall balls
8 box lengths farmers carry
Thursday 27.02.2025
Warm Up
5 Sets
:30sec Bike
:30sec Shuttle Run
Partner WOD
AMRAP 26
Partner 1 :
AMRAP Cal Bike
Partner 2 :
2 Rounds of “Cindy “
5 Pull Ups 10 Push Ups 15 Air Squat
Running Club
Running Dynamic Warm Up :
Main Set
5 Sets
Run 300m – Rest 30sec ( RPE 8 )
Run 400m -Rest 45 ( RPE 7 )
Run 500m-Rest 1:00 ( RPE 6 )
Friday 28.02.2025
CrossFit Open 2025
“Friday Night Lights “
17:00-20:00
25.1
To Be Announce 27.02.2025
Saturday 1.03.2025
CrossFit Open 2025
Week One 25.1
Barbell Club
Clean & Jerk Warm Up
1RM Clean & Jerk
1RM Front Squat
HYROX
1km run buy in
5 x 200m ski sprint 30s rest between each
5x200m row sprint 30s rest between each
1km run buy out
Sunday 2.03.2025
HYROX
FOR TIME
3 rounds
400m run
20 wall balls
2 mins rest
3 rounds
400 run
60m DB walking lunge
2 mins rest
3 rounds
400 run
30m Burpee broad jumps
2 mins rest
Gymnastics
Drills Warm Up
Rope Climb
4 Rounds
Every 90 sec
-Rope Climb
-Ring Dips
-HS Walk
