Monday 22.1.2024
Warm Up : 5 sets
Rowing Up 100m
“Over or Under perform Burpee”
WOD
4 Sets
40/35 Cal Row
30 DB Squats 22/15kg
20 Box Jump 30/24”
*New set every 7:00
Tuesday 23.1.2024
CrossFit Open Prep
Tekkers Power Snatch – Clean & Jerk
WOD
10 Rounds
8 Ground To Overhead
10 Bar Facing Burpee
RX 43/30kg
Wednesday 24.1.2024
Stretch Flexibility
Front Squat 9-6-3-6-9
WOD Team of 3
2 Rounds
3min Cal Bike
3min Wall Ball
3min DU
Barbell Club
“Snatch”
Snatch Warm Up
Snatch Balance 3×3@70-75%
Hang Power Snatch 4×2@75-85%
Squat Snatch 5×1 @85-95%
Snatch Deadlift 3×3@120% from snatch 1RM
Thursday 25.1.2024
Stretch & Mobility
1200m / 1000m Row
50 V-Ups
50 – 25 ft Shuttle Run
50 Med Ball Sit Ups
Cool Down “Rom WOD “
Friday 26.1.2024
Gymnastic Warm Up
Tekkers Bar Muscle Ups
WOD
21-15-9
Cal Ski
12-9-6
Power Clean 60/40kg
9-6-3
Bar MU / C2Pull Ups
Gymnastic
Week 4
Rings / MU
Saturday 27.1.2024
Warm Up HS Hold , Pike Push Ups ,
Strength Deadlift 5-4-3-2-1
WOD
5 Rounds ( You go I go )
6 HSPU
9 Deadlift 110/75kg
12 T2B
Barbell Club
Clean & Jerk Warm Up
Clean Pull 3×3 @70-75%
Power Clean 4×2@75-85%
Split Jerk 3×1@85-90%
Front Squat 3×3@100% from 1RM clean
Sunday 28.1.2024
HY-RX Prep ( repeat )
3 Rounds
7 Stations [ 2:00 Per Station ]
400/350 Run
80m Farmer carry (30/24kg )
40 Wall Ball ( 9/6kg )
400/350 Ski
40m Burpee Broad Jump
40m Sled ( 70/110kg )
40m Walking Lunges ( DB 20/30kg )
Rest 3:00
Gymnastic
Week 4
Rings / Dips