Monday 05.2.2024
Squat Therapy
Strength Back Squat 3-2-1-2-3
WOD
6 Sets
4:00 On/2:00 Off
1000m Bike Erg
10 Deadlift 120/85kg
Max Burpee Box Get Over 48” 40”
Tuesday 06.2.2024
CrossFit Open Prep 2024 ( 25 Day To Go )
SKiLL Power Snatch / Pull Ups / BMU
WOD
RX (Time cap: 12 minutes)
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
43/29kg
Scaled (Time cap: 12 minutes)
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
Men snatch 65 lb., may step over bar on the burpees
Wednesday 07.2.2024
Warm Up
500m Row – 500m Ski
Skill Double Unders
Partner WOD [ Amrap 25 ]
1000m Row
150 Wall Balls
300 DU
*one partner working at the time
Barbell Club
Clean 1RM
Jerk 1RM
Front Squat 1RM
Thursday 08.2.2024
Shoulders Mobility & Activation
Strength Shoulder Press 3-2-1-2-3
WOD
15-12-9-6
Power Jerk 70/50kg
6-5-4-3
Wall Walk
Friday 09.2.2024
Midline Warm Up
Conditioning
EMOM 28
Ski -15/13
T2B -15
Shuttle Run 25ft -15/13
V-Ups -15
Gymnastic
Week 6
Rings / MU / Transition
Saturday 10.2.2024
Gymnastic Warm Up
Skill HS Walk
Partner WOD [ YGIG ]
12 Rounds ( 6 Rounds Each )
6 DB Ground 2 OH 35/25kg
9 Front Rack Lunges
12m HS Walk
Barbell Club
Snatch 1RM
OH Squat 1RM
Sunday 11.2.2024
HY-RX Prep
AMRAP 37
-400 Run
60m Farmer carry (40/28kg )
-400m Run
30 Wall Ball ( 9/6kg )
-400m Run
500m Ski
-400m Run
30m Burpee Broad Jump
-400m Run
30m Sled ( 80/120kg )
-400m Run
500m Row
-400m Run
30m Weighted Lunges ( DB 22/35kg )
Gymnastic
Week 6
Rings / Dips