Monday 10.03.2025
CrossFit Open
( Final Attempt Submission Day )
Open Workout 25.2
(22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
———
Option B Workout
6 Rounds
1:00 Ski
1:00 DB Snatch 22/15kg
1:00 Double Unders
1:00 Rest
HYROX
MIKKO’S TRIANGLE X HYROX ( week 3 )
40min EMOM
1 min row
1 min ski
1 min Burpee broad jumps
1 min rest
*
– start at 12/10 cals and increase by 1 cal each round. Once hit max cals per min, maintain until the end
– keep same Burpees reps all the way through
Tuesday 11.03.2025
Barbell Warm Up
Tekkers : Barbell Squat Clean
WOD
EMOM 20 ( week 4 , final week )
16/14 Cal Row
5 Wall Walk
Max Reps Squat Clean 100/65kg
Rest 1:00
- Lowest squat clean round is your score
Wednesday 12.03.2025
Smolov Final Week Day 3
Barbell Deadlift
8×4@80%
Bench Press
8×4@80%
Barbell Club
Snatch Warm Up
Deload week
EMOM 15
4 Snatch Snatch @40%
——
EMOM 15
2 Squat Clean + 2 Jerk @40%
HYROX
Day 2 “Strength”
Front Squat
4×5 @ heavy
–
Barbell Reverse Lunge
3×5/5 @ heavy
–
Farmer Carry
3 x 30m @ heavy
–
Sandbag Bear Hug Carry
3 x 30m @ heavy
–
Bumper Plate Pinch
3 x 0:30 Hold
Thursday 13.03.2025
Recovery Work
1000m Run
Rest 2:00
30 Burpee to Pull Up Bar
Rest 1:00
1000m / 850m Ski
Rest 2:00
30 T2B / K2B
Rest 1:00
1000m Run
Running Club
Running Dynamic Warm Up :
Main Set
( Recovery Work )
2 sets
1200m
rest 2:00
900m
rest 1:30
600m
rest 1:00
Friday 14.03.2025
CrossFit Open 2025
“Friday Night Lights “
17:00-20:00
25.3 Final Workout
To Be Announce 13.03.2025 @20:00
Saturday 15.03.2025
CrossFit Open 2025
Final Week 25.3
Open class 9am -12pm
Sunday 16.03.2025
HYROX
FOR TIME:
800m Run
40 Wall Balls
–
800m Run
45m Sled Push
–
800m Run
800m Ski
–
800m Run
45m Burpee Broad Jump
–
800m Run
45m Dumbbell Lunges
Gymnastics
Drills Warm Up
Rope Climb
4 Rounds
Every 90 sec
-Rope Climb
-Ring Dips
-HS Walk
