Monday
Warm up – EA warm
A) Back Sqaut 4×6 @60%
Metcon – 4 rounds for time
15 Burpees
15 air Squats
15 Push ups
Tuesday
Buy in – 3 Sets
1:00 Row OR Cardio (moderate)
15 Russian KB Swing (Moderate)
15 Banded Air Squat
10 Single Arm Press (Light-Moderate) (each side)
-Then-
Warm Up to Kettlebell weights
Metcon – 4 Sets:
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
12 Single-arm kettlebell Push Press (53/35) (6 each side)
-rest 1 minute after each set-
A) NOT for Time but for Quality:
4 rounds:
3 Wall Walks with a 3 second hold at top of handstand [hands on the “standard line”]
9 Beat Swings [aka: Kipping Swing] into 6 Kipping Pull Ups OR 6 Kipping Chest to Bar
Buy out – 3 min bottom Squat hold
Wednesday
Buy in – 3 Sets:
1:00 Jog (shuttles)
10 Inchworm w/Push-Up
5 Box Jump w/Step Down
20 Banded Pull Aparts
Metcon – 5 Sets:
8×25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-
A) 5x 1 Clean + 1 Thruster
4x 1 Clean + 1 Thruster
3x 1 Clean + 1 Thruster
2x 1 Clean + 1 Thruster
Rest as needed in between sets
Buy out – Pec and Shoulder Stretches
Thursday
Buy in – EA Warm up
Row or Ski
2 Sets
6 Min at RPE4, 500m at RPE3
-Rest 1 Min-
4 Min at RPE5, 500m at RPE3
-Rest 1 Min-
2 Min at RPE6, 500m at RPE3
*Rest 1 Min between sets.
Friday
CrossFit Open 23.1
Warm up
3-4 Sets (build from easy to moderate)
1:00 Row
1:00 Bike
-then-
3 Sets
10-15 Calorie Row (moderate)
10 Hanging Scap Retractions, 6 Kip to Swing, 2
Hanging Knee Raises
10 Air Squats
5 Inchworms
5 Single Leg Dumbbell RDLs (each side) (Light/ Moderate)
5 Single Arm Dumbbell High Pull (each side)
(Light/Moderate)
5 Kip to Swing on Rings, 2-3 Ring Dips
-Then-
Build to Power Clean weight and do 1-2 Muscle
Ups between sets.
then
1 Set (at workout pace):
6 Calorie row
5 Toes to bar
4 Wall Balls (at workout weight)
3 Power Cleans (at workout weight)
1-2 Muscle Ups
23.1 is
Complete as many reps as possible in
14 minutes of:
• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
