Weekly Overview CrossFit Opens Week 5

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
Monday-7:30pm CrossFit Opens Workout 16.4

Tuesday-(PreWorkout)  Banded Hip Extension, External Rotation & Ankles, Shoulder Internal Rotation (A) In teams of 2 Partition anyway-1.4km Bike, 140 Abmat Sit-ups, 1.2km Row, 120 Air Squats, 1km Run, 100 HR Pushups, 800m Ski 80 Pullups (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 

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-10 Front Rack Lunge 50/35kg, 10 Box Jumps 30/24" (PostWorkout) Iron Scap

Thursday-(PreWorkout) Banded Ankle & Hip Internal Rotation, Shoulder Flexion (A) 6x3min  Amraps 1:30min Recovery Between Run 400m then max reps KB Sumo Deadlift High Pull 24/16kg Rounds 1 & 4, KB Snatch 24/16kg Rounds 2 & 5, KB Swing Rounds 3 & 6 (PostWorkout) Roll out Hamstrings, Hip Flexors Quads & Calves

or

(A) CFSEndurance Short Intervals 6x600m Run 1:1/2 Work/Recovery between Intervals & POSE Technique Drills  

Good Friday-6am Closed
Good Friday-9:30am Closed
Good Friday-11am Live Announcement at CFS

Good Friday-12pm CrossFit Opens Workout 16.5 all athletes welcome

Friday-3:30pm Closed 

Friday-4:30pm Closed 

Friday-5:30pm Closed 

Friday-6:30pm Closed 

Friday-7:30pm Closed 

Easter Saturday-7am CFSEndurance Long Intervals 3x1.5km 5min Recovery between & POSE Technique Drills 

Easter Saturday-8am until 10am CrossFit Opens Workout 16.5

Easter Sunday-Active Recovery

Easter Monday Closed

Tuesday-6:00am CrossFit Opens Workout 16.5

Tuesday-9:30am CrossFit Opens Workout 16.5