Tuesday, Jun 16
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Power Snatch 3 x 2
(Load)
Power Snatch
#1: 2 reps
#2: 2 reps
#3: 2 reps
@ 60%
#1: 2 reps
#2: 2 reps
#3: 2 reps
@ 60%
Snatch Balance 3x3
(Load)
Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
No more than 60 % of OHS weight
#1: 3 reps
#2: 3 reps
#3: 3 reps
No more than 60 % of OHS weight
Hang Squat Snatch 5x1
(Load)
Hang Squat Snatch
: 1-1-1-1-1
60%
: 1-1-1-1-1
60%
4 Rounds for time of Bike Cal, K2E, & Back Squats
()
4 Rounds for time
20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats (from the ground) #65/#95
20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats (from the ground) #65/#95
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Wednesday, Jun 17
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
Split Jerk 3x3
(Load)
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
60-65%
#1: 3 reps
#2: 3 reps
#3: 3 reps
60-65%
21-3: Double Unders, GHDs & Deadlifts
()
21-18-15-12-9-6-3 reps for time of:
- Double-unders
- GHD sit-ups
- deadlifts #125/155
- Double-unders
- GHD sit-ups
- deadlifts #125/155
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Thursday, Jun 18
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Globeo Work
(Other / Text)
3 Rounds (not timed)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
#58 WOD
()
Complete for time
20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Friday, Jun 19
Workout of the Day
MOBILITY THIS
(Checkbox)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
Front Squat 10-5-3-1-1-1-3-5-10
(Load)
Front Squat for load:
#1: 10 reps
#2: 5 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 3 reps
#8: 5 reps
#9: 10 reps
WORK UP TO AND THEN DECREASE
70-75%
#1: 10 reps
#2: 5 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 3 reps
#8: 5 reps
#9: 10 reps
WORK UP TO AND THEN DECREASE
70-75%
Open 22.1
(Reps)
Complete as many rounds as possible in 15 minutes of:
-Â 3 wall walks
- 12 dumbbell snatches
-Â 15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2022/22.1
-Â 3 wall walks
- 12 dumbbell snatches
-Â 15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2022/22.1
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
