WODs

CROSSFIT OPEN WORKOUT 25.3

a) mobility 4min
1:00 each
sumo squat stretch
hand walk
lat stretch
scorpions

b) warm up 4min
amrap 4min
10/8cal row
10 scap.push ups
10 muscle snatches

c) skill 10min
deadlift/power clean /power snatch

d) conditioning 20min
for time
5 wall walks
50cal row
5 wall walks
25 deadlifts 102/70kg
5 wall walks
25 cleans 61/38kg
5 wall walks
25 snatches 43/29kg
5 wall walks
50cal row

Skill Class 18:00
power snatch

a) mobility 3min
1:00 each
samson stretch
calf stretch
handwalk

b) warm up 6min
30sec on / 15sec off x2 rounds
1. box step ups
2. ski/bike
3. kb deadlifts
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 12-20 box jumps
2. 10-15cal ski/bike
3. 10-16 kb swings
4. 10-16 weighted sit ups
5. rest

Sunday Endurance for Open Gym
4 sets
800 meter run or 1000/900m row
[rpe 7-8]
rest 2 minutes between sets

a) mobility 3min
1:00 each
sumo squat stretch
scorpions
lat stretch

b) warm up 5min
amrap 5min
10 scap. push ups
10 air squats
10 ring rows

*partner is biking

c) conditioning 30min
in teams of 2
amrap 30min
30/27/24cal bike*
* partner holding plank
60 push press 40/30kg

30/27/24cal bike*
* partner holding lunge
60 front squats 40/30kg

30/27/24cal bike*
* partner holding deadhang
60 pull ups

a) mobility 3min
1:00 each
hand walk
samson stretch
scorpions

b) warm up 4min
amrap 4min
2-4-6-8...
single arm db deadlifts
step back lunges
push ups

c) bench press 15min
5 sets 2 bench press
(build in weight)

d) conditioning 15min
amrap 15min
2-4-6-8...
alternating db hang snatches 22,5/15kg
db step back lunges 2x22.5/15kg
hand release push ups

a) mobility 3min
1:00 each
seated pike stretch
lat stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. pull ups
10 straight leg sit ups
20 single unders
*remaining time row

c) strict pull ups 15min
5 sets 2 strict weighted pull-ups
(build in weight)

d) conditioning 15min
on the 1:30 x 10 sets
10-9-8-7-6-5-4-3-2-1 toes to bar
30 double unders
max. cal row

a) mobility 3min
1:00 each
sumo squat stretch
scorpions
calf stretch

b) warm up 4min
amrap 4minn
10 box step ups
10 kb deadlifts
10 med ball presses

c) back squats 14min
5 sets 2 back squats
(build in weight)

d) conditioning 16min
5 rounds for time
15 box jumps 60/50cm
15 wallballs 20/14lbs
15 kb swings 24/16kg

Skill Class 18:00
wall balls + kb swings