Monday 16.2.2025
CROSSFIT
[ Strength Testing Week 7 ]
Front Squat 1RM
Build up :
5@60% 4@65-70% 3@75-80%
singles up to 100%
WOD
3x 5min Rounds
8 ALT KB Snatch
6 Front Squat
4 Burpee Over KB
Rest 1min b/r
RX 24/16kg
HYROX
Stretch & Mobility 5min
Dynamic Warm Up
“ Metcon “
EMOM 36 “Max Effort “
Ski
Weighted Lunges
Shuttle Run
Deadlift Hold 70/50kg
Tuesday 17.2.2025
CROSSFIT
CROSSFIT Open Prep ( w 7)
Rowing Warm Up
Gymnastic Skill HSPU
Deadlift Tekkers
WOD “ 17.4 “
55 Deadlift 100/70kg
55 Wall Balls
55 Cal Row
55 HSPU
HYROX
Dynamic Warm Up
Strength : Barbell Pendlay Row + Push Press 5×5
Moderate Weight
“ Metcon “
4 Rounds x AMRAP 4
6 Single Hand DB Devil Press
6 Double Hope Burpee Over DB
12 Cal Bike
Rest 1min
Wednesday 18.2.2025
CROSSFIT & HYROX
Stretch & Mobility
WOD ( Conditioning Final W4 )
AMRAP 50
1000/800m Row
30 Shuttle Run 50ft
1000/800m Ski
30 Shuttle Run 50ft
Barbell Club
Warm Up :
Clean Pull
Hang Muscle Clean & Press
Front Squat with double bounce
Split Sots Press
Main Set
Power Clean
3×3@50-60%
Hang Squat Clean
3×2@65% 2×2@70%
Jerk From Rack
1-1@60 , 1-1@75 , 1-1@80% 1-1@85%
Clean Deadlift Deficit
6×2@100-110%
Thursday 19.2.2025
CROSSFIT
Stretch & Mobility
[ Strength Testing Week 7 ]
Push Press 1RM
Build up :
5@60% 4@65-70% 3@75-80%
singles up to 100%
WOD
EMOM 16
10 Sumo Deadlift High Pull 40/27kg
50 DU
HYROX
Strength Builder
Warm Up 5 Working Stations
6min Work per Statin 1min Transition
- Barbell Seated Press 5 reps
- Sled Pull 10m
- Back Split Squat 5/5 reps
- DB Bent Over Row From Bench 5 reps
- Sled Push 10m
*Keep the weight moderate to heavy at around 70%
Friday 20.2.2025
CROSSFIT
Stretch and Mobility
Gymnastic Warm Up Pull Ups
Barbell Thrusters Tekkers
WOD
AMRAP 18 ( Ladder )
Buy In
60/50 Cal Bike
1-3-6-9-12-15-18-21…
Thrusters 40/27kg
Pull Ups
HYROX
( Engine Build up W1 )
Dynamic Warm Up
Metcon
0:00-8:00 ( 1km Run + Max Wall Balls )
8:00-16:00 ( 1km Row + Max B/Broad Jump)
16:00-24:00 ( 2km Bike + Max Sled Push )
24:00-32:00 ( 1km Ski + Max DB Snatch )
Saturday 21.2.2025
CROSSFIT
Dynamic Warm Up
Hero WOD
“ Miron”
5 Rounds
800m Run
23 Back Squats ( 0.75 body weight )
13 Deadlift ( 1.5 body weight )
Barbell Club
Warm Up :
Snatch Pull
Hang Muscle Snatch
Snatch Balance
OHS
Main Set
Snatch Balance
3×3@50-60%
Hang Squat Snatch
3×2@65% 2×2@70%
Squat Snatch
1-1@75 , 1-1@80% 1-1@85%
Snatch Deadlift Deficit
6×2@100-110%
HYROX
Running Warm Up
3 x 1600m Rest 90sec Between
( Keep Average Mile Pace )
Metcon
50m-30m-10m
Burpee Broad Jump
Walking Lunges
Sunday 22.2.2025
HYROX
Dynamic Warm Up
Metcon
AMRAP 40
1000m Run
100 Double Unders
800m Run
80m Sled
600m Run
60 Wall Balls
400m Run
40 Burpee
GYMNASTICS
New Cycle
Week 4
HSPU
Pull Ups
