Category: Uncategorized

Conditioning.

CrossFit Open 18.1

Week 2. Strength endurance.

Back rack forward lunge 10/leg.

15min build to tough set. Increase weights from last week.

Conditioning.

8min Ascending ladder

Wall ball 5-10-15-20 Add 5 reps each rd.

15 Box jump step down after each rd.

Conditioning.

In Pairs (25min)

0.00-20.00

Buy in 800m Run.

Into Ascending ladder

10 DB Clean & Jerk.

10 Weighted box step up 24/20.

10 Ab mat sit up.

10 DB Thrusters.

Add 10 reps each rd.

20.00-25.00

5min Amrap

DB Devils press.

Weightlifting.

Hang power snatch.

15min build to heavy set of 5.

Conditioning.

21-15-9-3

Power snatch.

Overhead squat.

See whiteboard for RX, Scaled, Fitness.

Endurance.

30min Amrap.

10 Cal (Choose machine).

100m Single arm Farmers carry (Switch anytime).

10 Cal.

100m Single arm Front rack carry (Switch anytime).

Add 10 Cal after each RD.

Strength.

Push press.

15min build to heavy set of 10.

Conditioning.

16min omem. 30sec work each min.

1. Hand release push up.

2. Double/Single unders.

3. Khspu.

4. No push up Down Up.

See whiteboard for scaling options.

Conditioning.

30min.

7 Strict pull up.

14 Power clean.

21 Air squat.

300m Run.

Rest 2min after each rd.

See whiteboard for RX. Scaled. Fitness.

Strength endurance.

Back rack Forward lunge.

15min build to heavy 10 rep/leg.

Conditioning.

7min Amrap.

15 Ab mat sit up.

12 Alt KB Clean & Jerk.

9 Russian swings.

See whiteboard for RX+. RX. Scaled. Fitness.

Conditioning.

20min Amrap.

20/17 Cal (Row/Ski/Bike).

15 Burpee.

50 Double/Single unders.

Saturday Session.

Skill. Touch & Go Deadlift.

Conditioning. Teams of 2.

20min YG,IG.

6 Deadlift.

9 Box jump overs or Step overs 24/20.

12 Wall ball 10’/9′ 9/6kg.

See whiteboard for RX+. RX. Scaled. Fitness.