WODs

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

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

b) warm up 5min
on every 2:30 x 2 rounds
200m run
10 clean grip deadlifts
10 push press
*remaining time plank hold

c) skill 8min
power clean and push jerk

d) clean and jerk 8min
emom 8min
2 power cleans + 2 push jerks
(build in weight)

e) conditioning 14min
3 rounds for time
10 clean & jerks 60/40kg
400m run

CROSSFIT OPEN WORKOUT 25.2

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

b) warm up 4min
amrap 4min
20 single unders
10 ring rows
10 front squats
10 push press

c) skill 10min
pull up + thruster

d) conditioning 12min
open workout 25.2
for time
21 pull ups
42 double unders
21 thrusters (weight 1)
18 chest to bar pull ups
36 double unders
18 thrusters (weight 2)
15 bar muscle ups
30 double unders
15 thrusters (weight 3)

women: 29, 34, 38 kg
men: 43, 52, 61 kg

e) shoulder health 4min
tabata (20sec. on /10sec. off)
prone press

Skill Class 18:00
kipping pull up

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. row
2. scap. push ups
3. step back lunges
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal row
2. 10-15 burpee to target
3. 10-16 goblet step back lunges
4. 16-20 russian twists (plate)
5. rest

Sunday Endurance for Open Gym

bike or run for total distance:
1min work, 2min rest
3min work, 2min rest
5min work, 2min rest
3min work, 2min rest
1min work
[rpe 7-8]