Monday-(PreWorkout) CrossOver Symmetry Activation or Plyo (Mobility) Snatch Prep (A) M/E Snatch if successful at 95% or next progression (B) For Time-21-15-9 Squat Snatch 43/30kg, Run 400m after each round (PostWorkout) Iron Scap
Tuesday-(PreWorkout) Banded Hip Extension, External Rotation & Ankles, Shoulder Flexion (A) 3x6min Amraps 1:1 Work Recovery Amrap 1 6mins 10 Overhead Stationary Lunge Steps Forwards 35/20kg, 40 Double Unders 6min Recovery Amrap 2 6mins 20 Front Rack Stationary Lunge Steps Backwards 35/20kg, 30 Double Unders 6min Recovery Amrap 3 6mins 30 Back Rack Stationary Lunge Steps Forwards 35/20kg, 20 Double Unders
(PostWorkout) Roll out Hamstrings, Hip Flexors Quads & Calves
Wednesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (Mobility) Clean & Jerk Prep (A) M/E Clean&Jerk if successful at 95% or next progression (B) For Time-3 Rounds 10 Push Press 50/35kg, 5 Bar Muscle Ups (PostWorkout) Iron Scap
Thursday-(PreWorkout) Banded Ankle & Hip Internal Rotation, Shoulder Extension (A) Rope Climb Technique (B) 16min Amrap-1 Rope Climb, 10 HR Push-Ups, 15 One Legged Squats Alternating, 30 Cal Bike, Row or Ski (PostWorkout) Roll out Calves, Hip Flexors & Lats
Friday-6am Catch Up
Friday-9:30am Catch Up
Friday-3:30pm CrossFit Opens Workout 16.1
Friday-4:30pm Super Youth CrossFit Opens Workout 16.1
Friday-5:30pm CrossFit Opens Workout 16.1
Friday-6:30pm CrossFit Opens Workout 16.1
Friday-7:30pm CrossFit Opens Workout 16.1
Tuesday-(PreWorkout) Banded Hip Extension, External Rotation & Ankles, Shoulder Flexion (A) 3x6min Amraps 1:1 Work Recovery Amrap 1 6mins 10 Overhead Stationary Lunge Steps Forwards 35/20kg, 40 Double Unders 6min Recovery Amrap 2 6mins 20 Front Rack Stationary Lunge Steps Backwards 35/20kg, 30 Double Unders 6min Recovery Amrap 3 6mins 30 Back Rack Stationary Lunge Steps Forwards 35/20kg, 20 Double Unders
(PostWorkout) Roll out Hamstrings, Hip Flexors Quads & Calves
Wednesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (Mobility) Clean & Jerk Prep (A) M/E Clean&Jerk if successful at 95% or next progression (B) For Time-3 Rounds 10 Push Press 50/35kg, 5 Bar Muscle Ups (PostWorkout) Iron Scap
Thursday-(PreWorkout) Banded Ankle & Hip Internal Rotation, Shoulder Extension (A) Rope Climb Technique (B) 16min Amrap-1 Rope Climb, 10 HR Push-Ups, 15 One Legged Squats Alternating, 30 Cal Bike, Row or Ski (PostWorkout) Roll out Calves, Hip Flexors & Lats
Friday-6am Catch Up
Friday-9:30am Catch Up
Friday-3:30pm CrossFit Opens Workout 16.1
Friday-4:30pm Super Youth CrossFit Opens Workout 16.1
Friday-5:30pm CrossFit Opens Workout 16.1
Friday-6:30pm CrossFit Opens Workout 16.1
Friday-7:30pm CrossFit Opens Workout 16.1
Saturday-7am CFSEndurance Crew POSE Technique Drills & Short Intervals TBA
Saturday-7:30am CFSEndurance Crew Mobility Assessment with Michael
Saturday-8am until 10am Olympic CrossFit Opens Workout 16.1
Saturday-10:30am Paleo/Zone Discussion & Breakfast with Jody & Michael
Sunday-Active Recovery
Saturday-7:30am CFSEndurance Crew Mobility Assessment with Michael
Saturday-8am until 10am Olympic CrossFit Opens Workout 16.1
Saturday-10:30am Paleo/Zone Discussion & Breakfast with Jody & Michael
Sunday-Active Recovery
Monday-6am CrossFit Opens Workout 16.1
Monday-9:30am CrossFit Opens Workout 16.1
Monday-3:30pm CrossFit Opens Workout 16.1
Monday-4:30pm Super Youth CrossFit Opens Workout 16.1
Monday-5:30pm CrossFit Opens Workout 16.1
Monday-6:30pm CrossFit Opens Workout 16.1
Friday-7:30pm CrossFit Opens Workout 16.1
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