Justeringar i schemat kan ske om passet hålls utomhus eller annars vid behov för att kunna hålla nuvarande restriktioner. Info om detta publiceras i medlemsgruppen på Facebook
18/1
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
90 m Farmer’s Carry (32/24 kg KBs)
20 Dumbbell Thrusters (25/15 kg)
10 Strict Knees to Elbows
19/1
Tabata
20/1
A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
21/1
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM
22/1
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 102/70 kg)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
24/1
A.
One to Two Rounds of:
3 Ground to Overhead (95/65 lbs)
6 Bar-Facing Burpees
Rest 5-10 minutes, and then…
B.
“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (43/30 kg)
10 Bar-Facing Burpees
Time cap: 15 minutes
