Monday 23.09.2024
Stretch & Mobility
[ Functional Bodybuilding ]
4 Supper Sets
21’s Bicep Curl ( 7 -7-7 )
Max Reps Ring Rows
WOD ( Sprints )
7 Rounds [1:30 P/R]
17/14 Cal C2B
Max Power Clean 40/27kg
1:00 Rest
Tuesday 24.09.2024
Warm Up : Bring Sally Up Back Squat
Strength Back Squat [ 3-2-1-2-3 ]
Shoulder Press [ 3-2-1-2-3 ]
WOD
21-15-9
Push Press 60/40kg
Double Hop Burpee Over The Bar
Wednesday 25.09.2024
Team 3 Warm Up :
45 D.U ( each )
45 Cal Ski ( total )
45 D.B Snatch ( total )
WOD [ Team 3 ]
3 Rounds 3:00 p/r
0:00-3:00 Max DB Snatch (25/17kg)
3:00-6:00 Max Cal Ski
6:00-9:00 Max Double Unders
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% 2@80%
Squat Clean
3×3@60% 3×2@70% 3×2@75% 2@80%
Clean Deadlift
5×2@120%
Thursday 26.09.2024
[ Functional Bodybuilding ]
*add 5kg from last week
Front Squat (3×4)
Barbel Pendlay Row (3×4)
Incline Bench Press (3×4)
WOD
“ DT Build Up “
Every 1:00 for 10 sets
6 Deadlift
4 Hang Power Clean
2 Jerk
RX 70/50kg
Friday 27.09.2024 [Repeat ]
Warm Up : Sprints
5 x 50m
Main Set
5 Sets
800m Run ( Average 1000m Pace)
Rest :1:00
400m Run ( Fast 1000m Pace )
Rest 1:30
Gymnastic
Week 4
Hand Stand Hold , Walk , HS Push Ups
Saturday 28.09.2024
Hero Saturday
“PARTNER CHAD “
RX’D
For time:
1,000 weighted box step-ups
♀ 35-lb ruck, 20-in box
♂ 45-lb ruck, 20-in box
INTERMEDIATE
For time:
1,000 weighted box step-ups
♀ 20-lb ruck, 20-in box
♂ 30-lb ruck, 20-in box
BEGINNER
For time:
500 box step-ups
♀ 12-in box
♂ 12-in box
WHAT IS CHAD1000X?
CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.
The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.
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% 2@80%
Squat Snatch
3×3@60% 3×2@70% 3×2@75% 2@80%
Snatch Deadlift
5×2@120%
Sunday 29.09.2024
Dynamic Warm Up
Conditioning
( Max Effort )
7 min Bike + 14 Shuttle Runs 50m (25/25)
Rest 1:30
7 min Ski + 14 Shuttle Runs 50m (25/25)
Rest 1:30
7 min Row + 14 Shuttle Runs 50m (25/25)
Gymnastic
Week 4
Wall facing HSPU , HS Push Ups
