Monday 26.2.2024
Dynamic Warm Up : Bike Shuttle Run
Midline Conditioning
For Time:
2000m Bike Erg
60 AbMat Sit-ups
800 Meter Run
60 AbMat Sit-ups
800 Meter Run
60 AbMat Sit-ups
2000m Bike Erg
Time Cap: 28 Minutes
Tuesday 27.2.2024
Warm Up [ 3 Sets ]
10 V-Ups + 10 Push Press + 10 Down Up
Skill – Pull Ups
WOD [ AMRAP 18 ]
18 Alt Dumbbell Hang Clean and Jerk ( 22/15kg )
15 Dumbbell Facing Burpee
12 Pull Ups
Wednesday 28.2.2024
Dynamic Warm Up
Bike – Double Unders
WOD
5 Rounds 3:00
21/18 Call Echo Bike
75 Double Unders
Rest 1:30
Barbell Club
Snatch Warm Up
Snatch High Pull , Hang Power Snatch , Snatch Balance , OH Squat
Snatch 6×6@60%
Thursday 29.2.2024
Warm Up
Conditioning
3 Rounds
1000m Row
1000m Ski
Rest 2:00
Cool Down RomWOD
Friday 01.3.2024
CrossFit Open 24.1
Analysing Testing
Gymnastic
Week 9
Rings / MU / Transition
Saturday 02.3.2024
CrossFit Open 24.1
9:30 – 1pm ( No booking required )
Sunday 03.3.2024
HY-RX Prep
For Time
800m Run
50 Wall Ball
800m Run
50m Burpee Broad Jumps
800m Run
50m Sled 120/90kg
800m Run
50m Walking Lunges 35/22kg
Gymnastic
Week 9
Rings / Dips