Monday
Buy in – EA Warm up
A) 4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
*:20 Hold after last repetition on each set
Metcon – Fran
21-15-9
Thrusters (95/65)
Pull ups
Tuesday
Buy in – 2-3 Sets
1:00 Row
10 Lateral Box Step Up (each leg)
10 Step Back Lunge (each leg)
A) 10 Barbell Front Rack Step Ups @ 7/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
10 Barbell Front Rack Step Ups @ 8/10 RPE
10 Barbell Front Rack Step Ups @ 8.5/10 RPE
*10 Weighted Hip Extension with :10 hold on last repetition after each set
Metcon – 5 sets
12/10 Calorie Erg of your choice
12 Dumbbell Deadlifts (2×40/25)
9 Dumbbell Hang Cleans (2×40/25)
6 Dumbbell Shoulder To Overhead (2×40/25)
-rest 1:1 b/t sets-
Wednesday
Buy in – 3 Sets
1:00 Ski (moderate)
:30 Handstand Hold into Extremely Slow Tempo Descent
10 Hanging Scap Retraction
5 Tempo Banded Chin Up
Metcon –
20-15-10-15-20
Calorie Ski
15-10-5-10-15
Strict Handstand Push Ups
5-4-3-4-5
Strict Chin ups
Women’s Calories: 15-12-9-12-15
A) 1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 85+% 1 RM Clean and Jerk
Thursday
Buy in – 3 Sets
1 min Skip
10 Wall Ball (light)
1 min Skip
5 Single Arm Front Squat (light)
5 Single Arm Strict Press (light)
5 Single Arm Thruster (light)
Metcon –
EMOM 8 Minutes
Odd Minutes: 10-12 Wall balls (20/14) (10’)
Even Minutes: 45 sec Skipping Practice
-rest 2 minutes-
EMOM 8 Minutes
Odd Minutes: 8-12 Toes to bar
Even Minutes: 9 Box Jump Overs (24/20)
-rest 2 minutes-
EMOM 8 Minutes
Odd Minutes: 10 Push Press (75/55)
Even Minutes: 45 sec Skipping Practice
Buy out – Coach Led Stretch
Friday
Buy in –
2-3 minute Bike (Easy)
2-3 minute Row (Moderate)
-into-
2-3 Rounds:
7 inchworms
7 Single Leg RDLs (each side) (light/moderate)
35 Single unders
2-3 Rounds:
1 min Row (first round slow, build to workout pace in rounds 2 and 3)
5-10 Deadlifts (build towards workout weight)
20 Double Unders
Workout Prep
1 set: (At workout pace)
100m Row at workout pace
5 Deadlifts (at workout weight)
15 Double-unders
CrossFit Open 24.2!!
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb
♂ 185 lb
*scaling options on papers at gym!
