Monday 20 February
Warming-up
7 min AMRAP for quality:
Weightlifting – split jerk
3-2-2-2-2-2-1-1
*Start at 70% and build up to max 87%
*Rest as needed between sets
*Technique work!
Workout
For Time:
Rest 1 min
Rest 1 min
*Scaling: choose a strength or skill option:
Tuesday 21 February
Warming-up
3 RFQ:
Weightlifting – Front Squat
*Find a heavy 6 RM front squat for the day
* Rest 1:30 min between sets
Gymnastic work
Spend some time on finding the right ring exercise and pistol variation. Then:
Every 2 min x 6
*Scaling: RMU: 3-5 RMU on low rings (with feet on box) / 5 ring rows & 5 ring dips
Pistols: pistols with elevated heel, pistols to box/band, lateral step ups (with KB)
Wednesday 22 February
Warming-up
5 min AMRAP for quality
Gymnastic Work
Rest 2 min
3 RNDS for Quality:
18-15-12
*rest 1 min between RNDS -> Try to work on big sets at the TTB Goal is unbroken or max 2 sets. And during your double unders just try to find a higher pace than normally
*Scaling: TTB: Alternating TTB or kipping knee raises
DU: 45-60″ DU practice or 100 SU
Accessory
3 RFQ:
Thursday 23 February
Warming-up (Buddy training)
3 RFQ:
Technique 5 min AMRAP for quality
1). 10 M Handstand walk / sc: 2 wall walks
2). 2 rope climbs (unbroken) / sc: 2 floor climbs and 4 toes to rope
3). 10 pistol squats / sc: 10 lateral step ups
Buddy workout – Quarterfinal 22.4 CrossFit Games Teams
For time:
*RX: 22.5/15DB -> 60/50CM Box
*Time cap 30 min
Friday 24 February
Open workout 23.2
Saturday 25 February
Warming-up
3 rounds:
Conditioning
5 rounds, each round for time, of
Rest 45 sec,
*Rest 2:30 between rounds
*The focus should be on the 250 M Sprint. Keep checking the consistency of these intervals. The 750 should be easy repeatable for 5 rounds.
Sunday 26 February
Warming-up
3 RFQ:
Weightlifting – Back squat
*Rest 3 min between sets
Workout
6 Rounds, each for time, of:
*Rest 1.30 min between rounds
*TC = 24 min