021924-022324
Monday
Every Little Thing
For Time:
100 Double Under
27 Wall Ball 20/14
21 Lateral Burpee Over Bar
15 Calorie Ski
9 Squat Clean 185/125
-rest 5 minutes-
9 Squat Clean
15 Calorie Ski
21 Lateral Burpee Over Bar
27 Wall Ball
100 Double Under
Cap = 23 Minutes
Rx+:
30/20lbs - 245/165lbs
Fitness:
15 Medball clean (sq. cln)
Tuesday
Upper Body Push
Bench Press:
4 x 10
*rest 2:00 between
then,
Seated Strict Press:
3 x 10
Try to stay at the same weight across, don't start light and make big jumps at the end.
We will do all 4 sets of bench, then move to the seated strict press, this is not a superset. Raise the J-Hooks up and complete the Strict Press by sitting on the bench, facing the rig.
Skill Work:
12 Min EMOM
A) 5-10 Hollow hold KB Pull Over
B) 5-10 Strict T2B / Strict Hanging Leg Raise/ Supine Leg Raise to Rig
C) 10-15 Toe To Bar
D) Rest
Fitness For T2B:
T2B Attempts
Knee to Chest/Elbow
V-Ups
Wednesday
Hand-Picked
EMOM 10
1: 18 Dumbbell Hang Snatch (9/9) 50/35
2: 18 Sit Up
2 min rest
EMOM 10
1: 30sec Max Cal Echo Bike
2: 15 DB(2) Front Squat
2 min rest
EMOM 10
1: 18 Dumbbell Hang Clean and Jerk (9/9)
2: 40 Double Unders (80 Single Unders)
Thursday
Laundry Swap
For Time With a Partner:
Run 400m (each)
80/60 Calorie Row
Run 400m (each)
60/50 Calorie Bike
Run 400m (each)
50/40 Calorie Ski
Cap = 20 Minutes
Structured Stretching Vol. 7
Banded hamstring stretch - 1 minute/side
Banded anterior hip distraction - 1 minute/side
Banded posterior hip distraction (banded pigeon) - 1 minute/side
Frog stretch - 2 minutes total
Friday
Crossfit Games Open 20.4 (Ages 16-54)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Master 55+:
Female: 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
Male: 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.
Scaled
Female : 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
Male: 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb
