Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility

- Hip Circle

b) Strenght, Front Squat - 12min EMOM of:

0-4min: 3x @75 

5-8min: 2x @80 

9 -12min: 1x @85

c) For time:

45-36-27 cal. Row

30-24-18 Weighted Sit Ups

15-12-9 Power Snatch 40/25 

d) Accessory:

- Snatch Klokov High Pull; 3x15 @light

• weightlifting
• metabolic
• gymnastics

 a) Skill.;

- Barbell Yoga 

- Plyometrics 

- Technique Sq. Clean 

b) 20min EMOM of: 

5/4 cal. Row 

3 Wall Ball 9/6 

1 Squat Clean 60/35 

c) 4 Sets, 3min On/ 2min Off:

500/400m Row

ME Dual DB Step over Box

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

 CrossFit Games Open 26.2

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Core Activation 

- Hip Thrust 

b) Strength - Hip Thrust:

- 10-10-8-8-6-6 @AHAFA

c) For time with a partner:

60/50/40 cal. Echo Bike

40 Power Snatch 50/30

20 Wall Walks

40 Power Clean 50/30

60/50/40 cal. Echo Bike

– Split work as needed; 1 partner works at a time. d) Accessory:

- Barbell Roll-Outs; Acc 15 reps

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill I.; 

- Barbell Yoga 

- Hip Flow & Hip Mobility

- Plyometrics 

b) Skill II. - Technique: 

- Power & Squat Clean 

- Push Press 

- Thruster 

- Cluster 

c) 15min EMOM of:

1 Thruster (1RM) 

d) Accessory I. 

- Clean High Pull 4ax2 @100 

e) Accessory II.:

- Stretch

• weightlifting
• metabolic
• gymnastics

CrossFit Games Open 26.2

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 8min AMRAP of:

50 Double Unders

8 Strict HSPU 

b) Skill II. (10min);

- Technique Rope Climb 

- Technique Legless Rope Climb

c) 5x E4MOM of:

400m Row

4 Rope Climb

d) Accessory - Core;

- Russian Twist; 4x20 

- Hanging Knee Raises; 4x20

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I. 

a) 10x E3MOM of:

300/250m Row @sprint

b) Echo Bike - 15min EMOM of:

1-5min: 15 sec. @fast 

6-10min: 15 sec. @sprint 

11-15min: 15 sec. @hard

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght, Front Squat - 12min EMOM of:

0-4min: 3x @75 

5-8min: 2x @80 

9 -12min: 1x @85

c) 5 Rounds For Time of:

7 Thruster 60/35

2 Legless Rope Climb 

d) Accessory:

- 1-Arm Ring Row; 25+25

• weightlifting
• metabolic
• gymnastics

CrossFit Games Open 26.3

• weightlifting
• metabolic
• gymnastics

 a) Skill;
- Barbell Yoga + Plyometrics 

- Technique Hang Power Snatch
- Technique Hang Squat Snatch

b) Strength - 12min EMOM of:
1st: 5-3 TnG HPSn @moderate 

2nd: 5-3 TnG HSqSn @moderate

c) For time:
21-15-9 Hang P. Snatch 30/20
21-15-9 Ring Dips
42-30-18 AbMat Sit Ups

d) Accessory: 

- Snatch Grip Romanian Deadlift; 3x10 @light

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility

b) Strength - 10min EMOM of:

2x Paused Back Squat @60 *3sec. in Bottom position

c) 15min AMRAP of:

5 Back Squats 90/55

200m Row 

d) Accessory: 

- Wall Hip Stretch; Acc 2min

• weightlifting
• metabolic
• gymnastics

CrossFit Games Open 26.3

• weightlifting
• metabolic
• gymnastics

HERO WOD "Standa"

38min AMRAP of:

12 Deadlift 120/75

6 Hand Released Burpee Over Bar

19 Heart (Chest) to Bar Pull Up

83 cal. Row/ Air Bike

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill I.;

- General Warm Up 

- Barbell Yoga

- Hip Flow & Hip Mobility 

b) Skill II.;

- Technique Power Snatch 

- Technique OHS 

- Technique Squat Snatch 

- Technique Hang Squat Snatch

c) 20min EMOM of:

0-5: 3x Snatch High Pull

6-10: 2x Hang Squat Snatch

11-20: 1x Squat Snatch

– Score is the heaviest load for 2nd & 3rd section. 

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. (10min);

- Technique Handstand Walk 

- Practise HS Walk & Sets 

b) Skill II. - 12min EMOM of:

1st: 12 R-Arm Kettlebell Clean 

2nd: 12 L-Arm Kettlebell Clean 

c) For time:

800m Row

10m Handstand walk

30 Russian Kett. Swings 20/12

400m Row

20 HRPU

30 Russian Kett. Swings 20/12

200m Row

30 Push Up

30 Russian Kett. Swings 20/12

d) Accessory:

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I. 

a) 10x E2MOM of:

200/170m Row @hard

b) Echo Bike - 15x every 90 sec. (22:30);

1-5: 30 sec. @fast 

6-10: 30 sec. @sprint 

11-15: 30 sec. @hard

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility

b) Strength - 10min EMOM of:

2x Paused Back Squat @65 

*3sec. in Bottom position

c) 10 Rounds For Time:

5 Back Squats 100/65

5 Strict Ring Dips 

d) Accessory - 4 Sets of:

20 sec. High Plank (parallette) 

10 Parallette Push Up 

20 sec. High Plank (parallette)

1min Rest

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Animal Flow 

b) Skill II., 12min EMOM of: 

1st: 20 sec. ME Chin Ups 

2nd: 20 sec. ME Step over Box 

3rd: 20 sec. ME Strict Pull Ups 

4th: 20 sec. ME Step over Box

c) 2x 8min AMRAP, 4min Rest:

- 8min AMRAP of:

8 Box Jump 75/60

1 Short Rope Climb

- 4min Rest

- 8min AMRAP of:

8 Box Strict HSPU

1 Short Rope Climb

d) Accessory - TABATA;

1st: Hollow Rock 

2nd: Arch Hold