Gymnastic Strength and Metcon
Week 1 of 4
Warm up
2 Sets:
10 Good morning
5/5 single leg Glute Bridges
5 Zombie squat
5/5 Lateral Lunges Per Side
LEG Day
Paused Back Squat
Every 2:00 x 5 sets
4 Back squats (60-75% RM )
Front rack Lunges
Every 2:00 x 5 sets
4/4 Lunges each leg
Three point stop Deadlift
Every 2:00 x 5 sets
4 Deadlift (stop 3 secs at 3 cm off the ground, below knee and above knee)
Squat clean
Every 2:00 x 5 sets
6 Squat clean
METCON
Warm up
3 rounds of
200 m row
4/4 single arm DB Deadlift
4/4 single arm upright rows
4/4 single arm DB Push press
4 lateral burpees over bar
Conditioning
CrossFit Games Open 24.2 (RX | Scaled | Foundation)
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts (83/55 kg | 60/40 kg | 35/25 kg)
50 Double-unders | 50 single unders | 50 jumping jacks