MONDAY
CrossFit
OPEN 22.1
Complete as many rounds as possible in 15 minutes of:
• 3 wall walks
• 12 dumbbell snatches
• 15 box jump-overs
♀ 15kg dumbbell, 20” box
♂ 22.5kg dumbbell, 24” box
HIIT 30
4 x 1 min work : 30s rest [6 min]
Skipping
3 x 2 min work : 1 min rest [9 min]
Air squats w alternating lunges
2 x 1 min work : 2 min rest [6 min]
max effort bike
CARDIO CAPACITY
RUN:
800m Warm up
3 x 200m / 45s rest
Rest 1 min
2 x 400m / 45s rest
Rest 2 min
1 x 800m Sprint
Tuesday
CrossFit
Strength
STRENGTH: 16 min
EMOM16 alternating
a. 3-5 strict pull ups / inverted rows
b. 6 Cal. row
ci. 30s Max chest to bar pull ups (Rx)
cii. 30s Max pull up/jumping pull ups (Sc)
d. 10 box jumps
*count only 30s max attempts
Workout
10 Rounds FT (15 min Cut off)
12 Bicep curl w reverse grip shoulder press @35/20kg
12 Bent over rows @35/20kg
6 Cal. skierg
HIIT 30
20 min AMRAP
40 Air squats
30 KB swings
200m Run
100 Skips
CARDIO CAPCITY
ROW:
3000m warm up
2 Rounds
30s Max strokes per min (s/m)
1 min easy row
45s Max s/m
1 min easy
50s Max s/m
2 min easy row
Wednesday
Partner Workout
AMRAP 30
You Go I Go
21/18 Cal Row
15 Thrusters 42.5/30
9 Burpees over bar
HIIT 30
20 min [45s work : 15s rest]
1) Burpees
2) Push ups
3) Sit ups
4) Box step ups
5) Cal row
CARDIO CAPACITY
SKI:
3 Rounds
2 min easy ski
1 min max power (per/500m)
2 min easy ski
2 min @max power (+10)
WEIGHTLIFTING
DAY 9 - Cycle 2
WARM UP: 2 x Snatch complex [5 min]
TECHNIQUE [20 min]
3x3 [ 2 Floor power snatch + 2 Hang squat snatch] @45%
2x2 [ 2 Floor power snatch + 2 Hang squat snatch] @55%
2x1 [ 2 Floor power snatch + 2 Hang squat snatch] @65%
STRENGTH [10 min]
10 min to establish 2RM Snatch
*Reps do not need to be TNG, just don't rest longer than 5s between lifts.
3x5 Overhead squats @90% of 2RM of the day.
POWER [10 min]
3x5@95% Snatch deadlift
Thursday
CrossFit
Strength
STRENGTH: 10 min
Every 2 min for 5 sets complete
30s Max reps overhead squats @40/30kg
*Scale weight accordingly, and record each sets reps.
Workout
5 Rounds for Time [20 min cut off]
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps
HIIT 30
E3MO3M for 21 minutes
Run 100m
25 Inverted row
10 Lunges
CARDIO CAPACITY
BIKE:
3 min easy cycle
20s est. max watts
3 min easy cycle
20s est. max watts
3 min rest
then
3 Sets
1 min @60% of max watts
1 min recovery
1 min @65% of max watts
1 min rest
Friday
CROSSFIT
35 min EMOM
1) 30s Row
2) 30-50 Double/Single skips
3) 8-12 Push ups
4) 30s Bike
5) 3-5 Strict pull up
HIIT 30
Row 2000m
40 Sit ups
30 inverted row
20 Push ups
Friday Night Lights
OPEN 22.2
Saturday
Endurance
8RFT
400m Run
8 Strict Pull Ups
12 Power Cleans 60/40
Time Cap - 35 minutes
Teams of 3
0 - 15 minutes
3RFT
400m Run Together
75 KB Swings (25 each)
36 Pull Ups (12 each)
*Max Cal Bike in remaining time
15 - 18 minutes
Rest
18 - 33 minutes
Complete for full rounds of
8/6 Cal Bike
12 DB Push Press
Score = Total Cal Bike + Total Reps
Sunday
HIIT 60
5 Rounds
25/20 cal bike
20 Wall balls
15 Wall Ball step overs
10 Wall ball devil burpees
CARDIO CAPACITY
45 min
2 Rounds
2000m Row
Rest 30s
2000m Ski
Rest 30s
1000m Row
Rest 30s
1000m Ski
Rest 30s
300m Sprint row
Rest 60s
300m Sprint ski
Rest 60s
[6600m/8 min rest]
WEIGHTLIFTING
DAY 10 - Cycle 2
WARM UP: 2 x Clean complex [5 min]
TECHNIQUE [20 min]
3x3 [ 2 Floor power clean + 2 Hang squat clean] @45%
2x2 [ 2 Floor power clean + 2 Hang squat clean] @55%
2x1 [ 2 Floor power clean + 2 Hang squat clean] @65%
STRENGTH [10 min]
10 min to establish 2RM Split jerk
3x5 Front Squats @90% Clean
POWER [10 min]
3x5@95% clean deadlift