021924-022324

Monday

Every Little Thing 

For Time:

100 Double Under

27 Wall Ball 20/14

21 Lateral Burpee Over Bar

15 Calorie Ski

9 Squat Clean 185/125

 

-rest 5 minutes-

 

9 Squat Clean

15 Calorie Ski

21 Lateral Burpee Over Bar

27 Wall Ball

100 Double Under

 

Cap = 23 Minutes

 

Rx+:

30/20lbs - 245/165lbs

 

Fitness:

15 Medball clean (sq. cln)

 

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Tuesday

Upper Body Push 

Bench Press:

4 x 10

*rest 2:00 between

then,

 

Seated Strict Press:

3 x 10

Try to stay at the same weight across, don't start light and make big jumps at the end.

We will do all 4 sets of bench, then move to the seated strict press, this is not a superset. Raise the J-Hooks up and complete the Strict Press by sitting on the bench, facing the rig.

Skill Work:

12 Min EMOM

A) 5-10 Hollow hold KB Pull Over

B) 5-10 Strict T2B / Strict Hanging Leg Raise/ Supine Leg Raise to Rig

C) 10-15 Toe To Bar

D) Rest

 

Fitness For T2B:

T2B Attempts

Knee to Chest/Elbow

V-Ups

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Wednesday

Hand-Picked

EMOM 10

1: 18 Dumbbell Hang Snatch (9/9) 50/35

2: 18 Sit Up

 

2 min rest

 

EMOM 10

1: 30sec Max Cal Echo Bike

2: 15 DB(2) Front Squat

 

2 min rest

 

EMOM 10

1: 18 Dumbbell Hang Clean and Jerk (9/9)

2: 40 Double Unders (80 Single Unders)

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Thursday

Laundry Swap 

For Time With a Partner:

Run 400m (each)

80/60 Calorie Row

Run 400m (each)

60/50 Calorie Bike

Run 400m (each)

50/40 Calorie Ski

Cap = 20 Minutes

Structured Stretching Vol. 7 

Banded hamstring stretch - 1 minute/side

Banded anterior hip distraction - 1 minute/side

Banded posterior hip distraction (banded pigeon) - 1 minute/side

Frog stretch - 2 minutes total

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Friday

Crossfit Games Open 20.4 (Ages 16-54) 

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Master 55+:

Female: 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.

Male: 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled

Female : 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.

Male: 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb