MondayMetcon“CrossFit Open 14.2ish”12 Minute Ladder10 Overhead Squats 43/29Kg10 Chest to Bar Pull Ups10 Overhead Squats10 Chest to Bar Pull Ups12/12; 12/12; 14/14; 14/14; 16/16; 16/16…
AimUpper Physique Power / Core Stability(We’ll be calling out no reps at this time that will help you prep for The Open)
MobilityButterfly StretchUnderneath Stretch
TuesdayMetcon“Gunther”3 Rounds20 Satan’s Presses40 Crossovers30/20 Cal Assault Bike40 Crossovers
AimBreath Management
MobilityShoulder Extension StretchHurdler Stretch
WednesdayActive Restoration“Belyaev”AMRAP 3010 Cal Erg10 Kettlebell Pull Throughs10 Banded Push Downs10 Dumbbell Curls100’ Sandbag Carry
MobilityStraddle StretchWall Hinge Stretch
ThursdayMetcon/Power“Stronger Than a Nineties Pattern”AMRAP 124 Toes to Bar6 Dumbbell Push Presses 22.5/15Kg8 Pistols-straight into-8 minutes to determine a 2RM Entrance Squat*
*From The Rack
AimBlood Flushing / Lifting Below Fatigue
MobilitySaddle Stretch
FridayMetcon“CrossFit Open 22.1”Full as many rounds as potential in quarter-hour of:3 wall walks12 dumbbell snatches 22.5/15Kg15 field jump-overs 24/20″
AimCore Endurance / Grit
MobilityBox Pigeon StretchBox Shoulder Stretch
SaturdayPartner Exercise“Sticking Collectively Is What Good Waffles Do”42 Energy Cleans 60/40Kg42 Cal Erg30 Energy Cleans 70/45Kg30 Cal Erg18 Energy Cleans 80/50Kg18 Cal Erg
*All reps shared.
AimPush and encourage one another
MobilityBretzel StretchCapsule Stretch
