Monday 29.1.2024
Dynamic Warm Up
Double Unders
C2Bike
Strength Bench Press 3-2-1-2-3
WOD
AMRAP 20
1000m Bike
100 Double Unders
10 Bench Press ( body weight )
Tuesday 30.1.2024
CrossFit Open Prep 2024 ( one month to go )
Skill Wall Walk
WOD 22.1
AMRAP 15
3 Wall Walk
12 DB Snatch
15 Box Jump Over
RX 22/15kg , 24/20”
SC 15/10kg , 24/20” step up over
Wednesday 31.1.2024
Warm Up Tabata ( Empty Bar )
Front Squat
Clean Squat
Tekkers Squat Clean
Partner WOD
1000m Row
20 Front Squat 80/50kg
20 Burpee Over The Bar
800m Row
16 Front Squat 80/50kg
16 Burpee Over The Bar
600m Row
12 Front Squat 100/60kg
12 Burpee Over The Bar
400m Row
8 Front Squat 100/60kg
8 Burpee Over The Bar
*RX Bar from the ground
Barbell Club
“Snatch” ( Repeat From Last Week )
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 01.2.2024
Deadlift Warm Up
Strength Deadlift 3-2-1-2-3
WOD
AMRAP 3
21 Deadlift 100/70kg
21 HSPU
Rest 3:00
AMRAP 3
15 Deadlift 110/75kg
15m HS Walk
Rest 3:00
AMRAP 3
9 Deadlift 120/80kg
9 Wall Walk
Rest 3:00
Friday 02.2.2024
Running Dynamic Warm Up
WOD
0:00-12:00 (12min )
1600m Run
Max Rounds of DB Macho Man
12:00-22:00 (10min )
1200m Run
Max Rounds of DB Macho Man
21:00-29:00 (8min )
800m Run
Max Round of DB Macho Man
“DB Macho Man “
3 Dual DB Power Clean
3 Dual DB Front Squat
3 Dual DB Jerk
RX 2x22kg 2x15kg
Gymnastic
Week 5
Rings / MU / Transition
Saturday 03.2.2024
Warm Up
Tekkers Thrusters
Partner WOD AMRAP 24
( YGIG )
21-18-15-12-9
T2B
Thrusters 43/30kg
Max Cal Bike
*Two scores for workout
- Time for the Complex
- Total Cal Bike
Barbell Club
“Clean & Jerk “ ( Repeat From Last Week )
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 04.2.2024
HY-RX Prep
AMRAP 35
-500 Run
60m Farmer carry (40/28kg )
-500m Run
30 Wall Ball ( 9/6kg )
-500m Run
500m Ski
-500m Run
30m Burpee Broad Jump
-500m Run
30m Sled ( 80/120kg )
-500m Run
500m Row
-500m Run
30m Weighted Lunges ( DB 22/35kg )
Gymnastic
Week 5
Rings / Dips