Monday Jan 10

Front Squat

Warm Up

2 min on C2 or 400m Run

10m Bear Crawl

10m Crab walk

2 sets

5/5 PNF Pigeon Stretch

10m Bottom-Up KB Carry

2 sets

5 BB Front Squat

5/5 Single Leg RDL + Knee Drive

5 Slow Squat Jumps

Strength

Welcome to the Squat Cycle

 

Front Squat

5 Sets @ 75% of Front Squat

5 Front Squat + 10 Back Squat

Workout

2 Rounds

10 Alt DB Snatch

10 DB Facing Burpees

Rest 2 min

2 Rounds

10 DB OH Squat *

10 DB Facing Burpees

Rest 2 min

2 Rounds

10 Single DB OH Lunges*

10 DB Facing Burpees

*Round 1 – Right Hand

*Round 2 – Left Hand

RX+

KB – 24/16Kg

RX

DB – 22.5/15Kg

SC

DB – 15/12.5Kg

Fit

DB – 10/7Kg

Goal: CrossFit Open Trainings

Extras

Weightlifting

Clean and Jerk

3 x (1+1) @ 82%

2 x (2+1) @ 80%

1 x (1+1) @ 85%

2 x (2+1) @ 80%

Conditioning

EMOM 21min

 

Min 1: 15 GHD Sit-Ups

Min 2: 3 Rope Climbs

Min 3: 5-10m HS Walk

Accessory

3 sets

6/6 Half Kneeling Landmine Press

12 Banded T’s (3 Sec Hold)

30 Sec GHD Hip ext + W Hold @ parallel

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

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