DATE

18 KW | 108 COMPETE

22/05/02 MONDAY

GENERAL WARM-UP
Tabata for 16 Intervals (8 Rounds for Reps):
:20 Double Under
:10 Rest
:20 GHD Sit-ups
:10 Rest

SKILL HANDSTAND WALK
EMOM 8 for Quality:
Odd: Banded Handstand Hold
Even: Rest

POWER
Power Snatch + Overhead Squat
2 x 3+1 @ 50%
3 x 2+1 @ 60%
2 x 1+1 @ 70%

STRENGTH
Snatch Grip Push Press
3 x 8

METCON
AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars

2022/05/03 THUESDAY

GENERAL WARM-UP
For Time:
30 Double Under
10 Banded Face Pulls
10 GHD Sit-ups
25 Double Under
10 Banded Pull Aparts
10 GHD Sit-ups
20 Double Under
10 Banded Push Downs
10 GHD Sit-ups
15 Double Under

SKILL MUSCLE-UP
EMOM 10
Odd: Strict Banded Ring Muscle-ups Transition
Even: Rest

STRENGTH
Deadlift
3 x 5 @ 70-75%
3 x 3 @ 75-80%
3 x 1 @ 80-85%“

METCON
CrossFit Open Workout 15.3
AMRAP 14:
7 muscle-ups
50 wall-ball shots (14/20 lb)
100 double-unders

ASSCESSORY
3 sets:
Max-rep Dumbbell Bench Press
Max-rep Dumbbell Bent over Row
– Rest 2:00 between sets.

2022/05/04 WEDNESDAY

GENERAL WARM-UP
3 Rounds not for Time
20 Jumping Jacks
20 Russian Twists
20 Face Pulls
20 Banded Pull Aparts
20 Air Squats

SKILL HANDSTAND
On a Clock 10
1 Wall Walk
AMRAP Wallfacing Handstand Shoulder Taps
-1:00 Min Rest between Sets

POWER
Squat Snatch (% of 1RM Snatch)
2 x 3 @ 50-55%
3 x 3 @ 60-65%
4 x 2 @ 70-75%“

STRENGTH
Strict Press
3 x 6 @ 70% of 1RM Strict Press

METCON
3 rounds for time:
21 KB swings (16/24 kg)
200-m run

Rest 3:00

For time:
21 single-arm KB swings/arm (16/24 kg)
800-m run

ASSCESSORY
2 Sets
8/8 Kettlebell Windmill
8/8 Kettlebell Bottom up Press

then

2 Sets
Max-rep Barbell Biceps Curls

2022/05/05 THURSDAY

REST DAY

2022/05/06 FRIDAY

GENERAL WARM-UP
3 Rounds not for Time:
400m Run
5 Pull-ups
10 Push-ups
15 Air Squats

SKILL LINE DRILLS
Each Line 15 m
Knee to Chest
Quad Stretch
Figure 4
Over the Hurdle
High Knees
Butt Kickers
Soldier Kicks
Samson Lunges
Toes Walk
Heel Walk

RECORD WEEKS 22.1

TEST 1
1-Mile Run

TEST 2
Back Squat
Build your 1 Rep Max

TEST 3
GRETTEL
10 Rounds for Time
3 Clean-and-Jerks (135/95 lb)
3 Bar Over Burpees

ASSCESSORY
5 Sets
Max-rep Dips
8 Dumbbell Romanian Deadlifts for Load

2022/05/07 SATURDAY

GENERAL WARM-UP
2 Rounds not for Time:
10 Reverse Hyper
15 GHD Sit-Ups
5 Box Jumps

SKILL CLEAN
2 Rounds for Quality:
5 Dip + Drive
5 Dip + Drive + High Pull
5 Muscle Clean
5 Clean Lands
5 Hang Power Clean
5 Power Snatch

POWER
Squat Clean
2 x 3 @ 50-55%
3 x 3 @ 60-65%
4 x 2 @ 70-75%“

STRENGTH
Bench Press
3 x 5 @ 70-75%
3 x 3 @ 75-80%
3 x 1 @ 80-85%“

METCON
50 Rounds for Time:
1 Two Push-up Burpees
1 Lunge left
1 Air Squat
1 Lunge right
1 Air Squat

ASSCESSORY
4 sets:
30 m Handstand Walk
1:00 plank hold
– Rest 2:00 between sets.

Notes: 5 Attempts Handstand Walk for 30m Handstand Walk

2022/05/08 SUNDAY

GENERAL WARM-UP
3 Rounds
20 Mountain Climber
5 Inchworms + Push-up (5,4,3,2,1)
15 Sit-Ups
20 Air Squats
1 Pull-up Complex *

Pull-up Complex
1 Strict Pull-Up + 1 Kipp Swing + 1 Kipp Pull-Up + 1 Butterfly Pull-up

SKILL KIPPING
10 Rounds
2 Kipp Swings +
2 Toes to Bar +
2 Kipping Pull-ups
2 Butterfly Pull-ups
– Rest as you needed it

POWER
Split Jerk
2 x 2 @ 50%
3 x 2 @ 60%
2 x 1 @ 70%

STRENGTH
Good Mornings
3 x 6 @ 70% of 1RM Good Morning

METCON
3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (35/50 lb)
1:00 bike for calories
1:00 DB box step-ups (20/24 in) (35/50 lb)
1:00 strict burpees
– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.

ASSCESSORY
4 sets for load:
20 GHD back extensions
10 DB Bulgarian split squats/leg