ACTIVE RECOVERY
Strength
4×10-12 of ea (not a super set)
Bent over fly
Bench Seated Press
Bench Seated Lateral raises
WOD
For time:
50 Bike Erg Calories
Row, 1000 m
40 Bike Erg Calories
Row, 800 m
30 Bike Erg Calories
Row, 600 m
20 Bike Erg Calories
Row, 400 m
10 Bike Erg Calories
Row, 200 m
Cap 35
AMRAP 15
20 RKS
20 Cal Bike/Row
20 Renegade Row
GYMNASTICS
Every min for 12 mins, alternating between:
max rep Wall Walks, 45 secs
max rep Pistols, 45 secs
max rep Double Unders, 45 secs
Rest 1 min
WOD
3 rounds
5 mins each, for max reps of:
40/30 Row Calories
30 Wall Balls, (20/14)
20 Toes-to-bars
max reps in remaining time Burpees
Rest 3 mins between each round.
METCON
EMOM 20
1. 10 Push Ups
2. 20 AltJumping Lunges
3. Max Box Jumps
4. 12/10 Bike
5. Rest
STRENGTH
15min clock
Bench Press
3RM
WOD
AMRAP 6
10 Pull-ups
10 Deadlifts, (245/170)
(GOAL: 4+ RNDS)
OLY
Complete sets every 2:00 for 12 mins.
Snatch 1×2 at 80% 1RM
Snatch 1×2 at 80% 1RM
Snatch 1×2 at 85% 1RM
Snatch 1×2 at 85% 1RM
Snatch 1×1 at 90% 1RM
Snatch 1×1 at 90% 1RM
WOD
‘GREAT WALL’
30-20-10-20-30
DB Pwr Snatch, (50/35)
Box Jump, (24/20)
Push Jerk, (95/65)
Time cap: 20 mins
15 Minute Amrap
15 Squats
10 DB Push Press
5 Burpee
STRENGTH
WOD
Crossfit Open 21.3 & 21.4
15 Front Squats (95/65)
30 T2B
15 Thrusters
–Rest 1:00–
15 Front Squats (95/65)
30 C2B Pull Ups
15 Thrusters
–Rest 1:00–
15 Front Squats (95/65)
30 Bar Muscle Ups
15 Thrusters
CAP 15min
then, Immdiately start
*7MIN CLOCK
1RM – CLEAN COMPLEX
1 DL + 1 Sq Cln + 1 Hng Cln + 1 Jerk
WORKOUT
EMOM 20
1. 12/10 row
2. 15 Kettlebell Swing 24/16
3. Max Sit-ups
4. Rest
BRING A FRIEND DAY
ACTIVE RECOVERY
7 rounds
1 min per station,
for max Cals/Reps of:
Up/Downs to plate
Row
Bike Erg
Alt Box Step Ups
Rest 1:00 between Rounds
All 4 mvmnts =1rd, workout is 35min total