1/12 crossfit sykli
Ma: Clean & Weightlifting Condition (optional Bike erg condition)
Ti: Intervals
Ke: Rest or Active Recovery
To: Gymnastics + Accessory
Pe: Back Squat + Accessory (optional gymnastics condition)
La: Metcon
Su: Rest

• Run 400m

• 2x
  9 Squat
  7 Ring Row
  5 Push up

• 400m Run

2x
6 Cluster
1 rnd Cindy
Add weights...

• Mobility...

A,
Every 2 mins for 10 mins: 1 Muscle Snatch + 3 Overhead Squat
1 Muscle Snatch + 3 Overhead Squat, pick load

Every 2 mins for 10 mins.

5x(3+1)

B,
Complete as many rounds as possible in 20 mins of:
10 L Arm Kettlebell Snatches @24/16kg
10 L Leg Front Rack Box Step-ups
5 L Arm Turkish Sit-ups
20/17 Ski Erg Calories
10 R Arm Kettlebell Snatches
10 R Leg Front Rack Box Step-ups
5 R Arm Turkish Sit-ups
20/17 Ski Erg Calories

Complete at RPE 6-7 out of 10 (60-70% effort).

A,
3 High Hang Power Clean + 1 Split Jerk, pick load

Every 2 mins for 10 mins.

5x(3+1)

B,
For quality:
Sprinter Stretch, L 1:30/R 1:30
3x6 Eccentric Good Mornings, pick load
3x8 Tempo Back Squats, pick load
Dead Hang, 1 min
Roll/Smash Upper Back + Lats, L 1:30/R 1:30
3x6 Eccentric Ring Rows
3x8 Tempo Dumbbell Bench Press, pick load

Eccentric Good Mornings- 6 secs lowering, RPE 5 out of 10
Tempo Back Squats- 3 secs down + 3 secs up, RPE 6 out of 10
Eccentric Ring Rows- 6 secs lowering, RPE 5 out of 10
Tempo Dumbbell Bench Press- 3 secs down + 3 secs up, RPE 6 out of 10

Alternate B1/B2

B1. KB front rack step up– 3 to 4 × 8/side @ RPE 8 (2 RIR), rest 1:00 before B2

B2. GHD hip extension – 4 × 10–12 @ RPE 7.5–8 (2 RIR), tempo 2011, rest 2:00 before B1

A,
Every 3 mins for 15 mins do:
Sled Drag, pick load, 15m
4 Man Makers, 15/10kg
Handstand Walk, 10m

Sled Drags- moderate weight

Complete at RPE 6-7 out of 10 (60-70% effort).

B,
3 rounds for quality of:
L Waiters Walk, pick load, 15m
20 Russian Twists, pick load
Banded Plank Hold, 30 secs
R Waiters Walk, pick load, 15m
10 L/10 R Paloff Press
GHD Hip Extension Hold, 30 secs

Rest as needed between each set and use light to moderate weight for the carries.

KB Curls: 3 x 8-10. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

E10min for 40min
1000m row
50 DU
30 Wall balls
10 TTB

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(24)
WRK 7:00 REST 1:00 x3
8 alternating shoulder press
24 dumbbell hop overs
4 renegade rows
24 alternating sit ups
8 ring rows/upright row/6 strict pull ups

Finisher
50 cross crunch
1:00 samson per

A,
Every 3 mins for 15 mins do:
Sled Drag, pick load, 15m
4 Man Makers @15/10kg
Handstand Walk 10m

Sled Drags- moderate weight

Complete at RPE 6-7 out of 10 (60-70% effort).

B,
3 rounds for quality of:
L Waiters Walk, pick load, 15m
20 Russian Twists, pick load
Banded Plank Hold, 30 secs
R Waiters Walk, pick load, 15m
10 L/10 R Paloff Press
GHD Hip Extension Hold, 30 secs

Rest as needed between each set and use light to moderate weight for the carries.