Monday 16.09.2024
Stretch & Mobility
[ Functional Bodybuilding ]
4 Supper Sets
10 DB Reverse Fly
10 DB Single Arm DB Row
10 DB Seated Shoulder Press
Max Push Ups
WOD ( Sprints )
7 Rounds [1:30 P/R]
50 Double Unders
Max Cal Ski Cal Ski
1:00 Rest
Tuesday 17.09.2024
Deadlift Warm Up :
inch Worms ,Good Mornings ,Monster Walks ,
Strength Deadlift [ 3-2-1-2-3 ]
WOD
AMRAP 20
200m Run – 10 T2B
200m Run – 10 Deadlift 100/75
Wednesday 18.09.2024
Warm Up :
45 Wall Balls
45 Cal Row
WOD [ Team 3 ]
3 Rounds 3:00 p/r
0:00-3:00 Max DB Thrusters (2×22/2x15kg)
3:00-6:00 Max Cal Row
6:00-9:00 Max Distance DB Waiters Walk
Rest 3:00
*One person working at the time
Barbell Club
Clean & Jerk Warm Up :
AMRAP 5 ( 5 Deadlift , Hang Muscle Clean, Front Squat , Jerk )
Main Set
Split Jerk
5@65% 4@70% 3@75%
Squat Clean
3×3@60% 3×2@70% 3×2@75%
Clean Deadlift
3×3@110%
Thursday 19.09.2024
Running Dynamic Warm Up
Main Set
5 Sets
800m Run ( Average 1000m Pace)
Rest :1:00
400m Run ( Fast 1000m Pace )
Rest 1:30
Friday 20.09.2024
[ Functional Bodybuilding ]
*add another 5kg from last week
Front Squat (3×6)
Barbel Pendlay Row (3×6)
Incline Bench Press (3×6)
WOD
“ DT Build Up “
Every 1:00 for 8 sets
6 Deadlift
4 Hang Power Clean
2 Jerk
RX 70/50kg
Gymnastic
Week 3
Hand Stand Hold , Walk , HS Push Ups
Saturday 21.09.2024
Hero Saturday
“Gale Force “
AMRAP in 30 minutes of:
20 Box Step-Ups with a weighted backpack (24/20” , 22/15kg Back Pack )
23 Burpees-Over-Backpack
19 Air Squats
ABOUT THE WOD
Background: “Gale Force” is one of the six Hero WODs introduced by CrossFit @crossfit in 2024, commemorating Devyn Gale, a 19-year-old member of the British Columbia Wildfire Service. Gale tragically lost her life on July 13, 2023, while bravely fighting a wildfire near Revelstoke, British Columbia, Canada. A falling tree struck her during efforts to contain the fire.
While dedicated to her role as a wildfire fighter, Gale was also pursuing a nursing degree, often integrating her studies into her physical training by hiking with a backpack filled with textbooks. An active member of Mountain Made CrossFit, her fitness regime was as intense as her dedication to service.
Devyn is mourned by her parents, Graham and Philomena; brother, Nolan; and sister, Kayln. This workout honors her courageous spirit and commitment to helping others, both in her community and through her aspirations in healthcare.
Barbell Club
Snatch Warm Up :
AMRAP 5 ( 5 Snatch Deadlift , Hang Muscle Snatch , Snatch Balance , OHS
Main Set
Snatch Balance
5@65% 4@70% 3@75%
Squat Snatch
3×3@60% 3×2@70% 3×2@75%
Snatch Deadlift
3×3@110%
Sunday 22.09.2024
Dynamic Warm Up
Conditioning
( Max Effort )
7min Bike
7min Ski
7min Row
7min Run
Gymnastic
Week 3
Hand Stand Hold , Walk , HS Push Ups