Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) One Legged Squat Progressions or M/E Dumbell Overhead Walking Lunge 10m Left, 10m Right (B) For Time-3 Rounds 10m Single Arm Overhead Walking Lunge@22.5/15kg Dumbell L, 10m Single Arm Overhead Walking Lunge@22.5/15kg R, 15 Single Arm Dumbell Swings L, 15 Single Arm Dumbell Swings R, 300m Run (PostWorkout Recovery) TBA by Coaches including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Ring Muscle Up Progressions or Strict Ring Muscle Up Practice (B) For Time-5 Rounds 5 Double DB Squat Clean Thrusters@22.5/15kg, 3 Ring Muscle Ups (C) Optional-Tabata Inverted Hollow to Arch (PostWorkout Recovery) CrossOver Symmetry Recovery
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Strict HSPU Progressions or Triple Under Practice (B) 15min Amrap-40 Double Unders, 30 Abmat Sit-Ups, 20 Pull-ups, 10 Strict HSPU (PostWorkout Recovery) TBA by Coaches including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) Rowing Technique & Practice (B) In Teams of 2 for max cals-3 Rounds Athlete A 2min Bike, Athlete B 2min Bike, Athlete A 2min Ski, Athlete B 2min Ski, Athlete A 2min Row, Athlete B 2min Row (PostWorkout Recovery) TBA by Coaches
Friday-6am Catch Up
Friday-9:30am Catch Up
Friday-4:30pm Super Youth
Friday-5:30pm till 8:30pm CrossFit Opens Workout 17.1
Saturday 8am till finish-CrossFit Opens Workout 17.1
Tuesday 6am & 9:30am CrossFit Opens Workout 17.1 Normal Programming Tuesday Night
No comments:
Post a Comment