Weekly Overview CrossFit Opens Week 4

Monday-6am CrossFit Opens Workout 16.3

Monday-9:30am CrossFit Opens Workout 16.3

Monday-3:30pm CrossFit Opens Workout 16.3

Monday-4:30pm Super Youth Catch Up

Monday-5:30pm CrossFit Opens Workout 16.3

Monday-6:30pm CrossFit Opens Workout 16.3
Monday-7:30pm CrossFit Opens Workout 16.3

Tuesday-(PreWorkout) Banded Ankle & Hip Internal Rotation, Shoulder Flexion (A) In Teams of 2 3x7min  Amraps 1:1 Work Recovery Run 1000m then max reps Thursters@61/43kg (PostWorkout) Roll out Hamstrings, Hip Flexors Quads & Calves

or

(A) CFSEndurance Long Intervals 4x1000m Run, Row or Ski 3min Recovery between Intervals & POSE Technique Drills 

Wednesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (Mobility) Clean & Jerk  or Snatch Prep (A) M/E Snatch or Clean&Jerk if successful at 95% or next progression (B) 3 Rounds for time-15 Deadlifts 100/70kg, 15 T2Bar, 15 Burpee/HSPU (PostWorkout) Iron Scap

Thursday-(PreWorkout)  Banded Hip Extension, External Rotation & Ankles, Shoulder Internal Rotation (A) 17min Amrap-50 Cal Bike, Row or Ski, 40 Double Unders, 30 Wallballs 9/6kg 10/9ft, 20 Box Jumps 24/20", 10 Athletes Choice (PostWorkout) Roll out Calves, Hip Flexors & Lats 

or 

(A) CFSEndurance Tempo Run Up to 5km@Preferred Cadence Stop if fall behind cadence & POSE Technique Drills 

Friday-6am Catch Up
Friday-9:30am Catch Up
Friday-3:30pm CrossFit Opens Workout 16.4
Friday-4:30pm Super Youth CrossFit Opens Workout 16.4
Friday-5:30pm CrossFit Opens Workout 16.4
Friday-6:30pm CrossFit Opens Workout 16.4
Friday-7:30pm CrossFit Opens Workout 16.4

Saturday-7am CFSEndurance Short Intervals 12x200m 1:1/2 Work/Recovery & POSE Technique Drills 

Saturday-8am until 10am CrossFit Opens Workout 16.4

Sunday-Active Recovery

Monday-6am CrossFit Opens Workout 16.4

Monday-9:30am CrossFit Opens Workout 16.4

Monday-3:30pm CrossFit Opens Workout 16.4

Monday-4:30pm Super Youth Catch Up

Monday-5:30pm CrossFit Opens Workout 16.4

Monday-6:30pm CrossFit Opens Workout 16.4