Monday
MetconErgC2athlon2000m Row2000m Ski5000m C2Bike
AimEngine & Psychological Resilience
MobilityCouch Stretch
Tuesday
Metcon“Fran”21-15-9Thrusters 43/29KgPull Ups
AimClassic CrossFit Exercise
MobilitySamson StretchForearm Stretch
Wednesday
MetconAmrap 1310m Sled Push 120/90kg10 Susceptible Row8 Abwheel Rollouts
Amrap 13200m Run8 Flooring Pressx1 Rope Climb
AimActive Restoration Day
MobilityRing Pec StretchBanana Stretch
Thursday
Metcon“Clown Faculty”10 Rounds4 Muscle Ups8 Burpees12 Energy Erg
AimGymnastics beneath fatigue / Pacing
MobilityCapsule Stretch
Friday
MetconThe Rip10-9-8-7-6-5-4-3-2-1Kettlebell Swings 24/16kgBox Bounce Overs 24/20”
Relaxation 1 min after which:1:1 Ratio200m Run
AimPosterior Chain Endurance
MobilityStraight Leg CrossoverCalf Stretch
Saturday
Metcon“Open 21.3”For Time15 Entrance Squats 43/29kg30 Toes-to-Bars15 Thrusters 43/29kg
Relaxation 1 minute
15 Entrance Squats 43/29kg30 Chest-to-Bar Pull-Ups15 Thrusters 43/29kg
Relaxation 1 minute
15 Entrance Squats 43/29kg30 Bar Muscle-Ups15 Thrusters 43/29kg
Time cap: quarter-hour
“Open 21.4”Transfer instantly to finish the next complicated for max load:
1 Deadlift1 Clean1 Hold Clean1 Jerk
Time cap: 7 minutes
AimOpen Check
MobilityBretzel StretchForearm Stretch
