Monday
Warm Up
a:
2 Rounds:
6 Single DB/KB OH Lunge p/s
6 Single DB/KB OHS p/s
then
Hip Flow
5 explosive burpee to vertical jump
Strength
b: Build to max 1 rep for today
Metcon
c: 4 Rounds OT4min
15/10 cal AB or 15/10 cal rower (45 sec cap)
10 DB Thrusters 15/10
10 Burpees
Scoring: Record time of each interval
Rx+ 22.5/15
Stretch
d: 2 mins Front split stretch p/s
Extras
e: RFESS holding DBs by side. 15 reps light, 15 reps moderate, 8-15 reps heavy (achieve muscular fatigue on last set)
f: 2 min banded lat/oblique stretch per side
Tuesday
Warm Up
a: Lizard Crawl
TGU Press Complex
10 explosive SA chest pass into wall aka Hadouken
Strength
b1: Strict Press 5 at 70%, 3 at 80% 1+ at 90%
b2: Landmine Row. 15 reps light, 15 reps moderate, 8-15 reps heavy(achieve muscular fatigue on last set)
Metcon
c: For time
Partner round for round WOD
3 rounds each
10 STOH 50/30
10 Deadlifts
400m run or Row 400/300
Cap 16 min:
Rx+ 70/45
Stretch
d: 2 mins to accumulate time in hang
Extras:
e1: Tall Kneeling Dual KB Alternating Press. 20 light, 20 moderate, 16-20 heavy
e2: Rear delt fly 15 light, moderate, 8-15 heavy
e3: SA DB OH tricep ext 15 light, 15 moderate, 8-15 heavy
e4: DB Pullover 15 light, 15 moderate, 8-15 heavy
Wednesday
Warm Up
a: Ape Walk sidewards + OH ext
1 min p/s Hip CARs
3x5 Dual Russian KB Swing
Strength
b: 20 rep Deadlift
Metcon:
c: 18 min every 2nd min
1: Left arm Dumbbell complex: 3 Power Snatch + 3 STOH + 20m OH Carry. Repeat on right arm.
2: Run 400m or Row 400/300m
3: 10 Double KB Front Squats with 2 second pause in the bottom
Stretch
d: Bretzel/Pretzel stretch 2 mins p/s
Extras
e1: Partner GHR 3x3-5 reps SLOWEST negative possible
e2: DB Deathmarch 20 light, 20 moderate, 16-20 heavy
Thursday
Warm Up
a: Walking high knee and raise onto toe
Walking Single Leg quad stretch plus toe touch
Duck Walk
2x10m side shuttle each way
Thoracic Flow
30 min EMOM
1: 1-5 SHSPU+1-5 KHSPU. Can add deficit. OR 1-5 Pike HSPU + 1-5 Push Ups
2: 5-20 DUs
3: 1-5 Wtd Strict Pullups + 1-5 Strict Pullups + 1-5 KIPPING (not butterfly) CTB/Pullups OR 1 chin over bar hold + 1 SLOW negative + 5-10 Kip Swings
4: 5-20 DUs
5: 1-5 Wtd Ring Dip + 1-5 Strict Dip + 1-5 Kipping Dip OR 3-10 Ring Push Ups
6: 5-20 DUs
Stretch
d: 2 mins Seated shoulder ext
Extras:
e1: 3x10-30 sec Prone Line Hold
e2: 3x 5-30 sec L-Sit Hold
f: Wrist 2 min static +PAILs/RAILs
Friday
Warm Up
a: Cone snatch game
then
2 rounds:
10m Crab Walk
10 cossacks (5 p/s)
then
1 min Ankle CARs p/s
Metcon
b: FAF
3 rounds OT 10 min
Bike or Row 40/30 cals (1min 45sec cap)
40 KB Swing 24/16
30 Burpee to target
20 Box Jumps 24/16
Scoring: Record time of each interval
Rx+
32/24 KB
Stretch:
c: 2 min pigeon stretch per side
Extras:
d: 3 sets each side of 30m Single KB OH carry into 15m Front Rack Carry into 30m suitcase carry
e: 2 min banded tricep stretch each side
f: 2 min calf static +PAILs/RAILs per side
Saturday
Warm Up
a: 40 Partner Wall Balls (20 each ie. 10 each side)
then
Thoracic Flow
1 min per side of Wrist CARs
5 Kneeling jump into squat jump (or just squat jump)
Strength
b: Front Squat. Build to heavy 1 rep Tempo Front. Tempo 1-3-X-10. (3 in the bottom, 10 at the top before racking)
c1: Then complete 3x3 at 80% of max weight achieved for tempo squat with SAME TEMPO.
c2: Clean Pull 3x3 at heavy
Metcon
d: In heats with judge
CrossFit Open Workout 15.4
Power Clean
HSPU
“Fitness” is Push Ups
Stretch:
e: 2 min banded standing straddle
f: 2 min lying pec stretch per side
Farm Strength
Warm up
3 rounds
T-spine opener
Single leg BB Deadlifts
Work
3xOH yoke carry 1 length
3x 1 length Oh Barbell lunges
2-3x 400 m partner carry
2-3x 400m partner Farmers carry