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CrossFit gym v Ostravě

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) 15min Technique; 

TnG Power Snatch 

b) "Randy" - For time of:

75 Power Snatch 35/25 

c) Paused Front Squat 

5x5 @50 of your 1RM

• weightlifting
• metabolic
• gymnastics

a) 5min AMRAP of: 

25 AbMat Push Ups 

50 Double Unders 

b) 20min AMRAP of: 

1min Jump Rope 

1min Farmer Dual Kett. Hold 24-20/16-12 

1min Reverse Jump Rope 

1min Front Rack Dual Kett. Hold 24-20/16-12 

1min Target Burpee 

1min Overhead Dual Kett. Hold 24-20/16-12

• weightlifting
• metabolic
• gymnastics

a) For time of: 

2022m Air Bike 

2022m Row 

2022m Air Bike 

b) Accessory: 

- Wide Grip Barbell Front Raises; 4x6 

- Upright Plate Rows; 4x8 

- Seated Dumbbell Arnold Press; 4x10

• weightlifting
• metabolic
• gymnastics

a) Strenght - Push Jerk; 

10RM (4-5 sets) 

b) „Nate“ – 20min AMRAP of:

2 Muscle Ups

4 HSPU

8 American Kett. Swing

• weightlifting
• metabolic
• gymnastics

Team WOD of two person - For time of:

Buy In Assault Bike*,

Then alternating 10 Rounds of 10 Thrusters 40/25 + 1 Rope Climb 

*M+M 150cal., M+W 120cal., W+W 90cal.

• weightlifting
• metabolic
• gymnastics

a) Skill (20min): 

- Strict Ring Muscle Ups - progression 

b) For time of:

50-40-30-20-10 Air Squats 

25-20-15-10-5 Ring Dips 

25-20-15-10-5 K2E 

c) Accessory - TABATA: 

1st.: Side Bend with Kett. (R) 

2nd.: Side Bend with Kett. (L)

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 4 Rounds for time of:

8 Push Jerk 60/35

40 Double Unders

b) 4 Rounds for time of:

8 Hang Power Clean 60/35

40 Double Unders

c) 4 Rounds for time of:

8 Deadlifts 120/70

40 Double Unders

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

a) 5min AMRAP of: 

10 Pull Ups 

10/8cal. Row/Bike 

b) 19min AMRAP of: 

1min Bike/Row @moderate 

50m Farmer Dual Kett. Carry 24-20/16-12 

1min Bike/Row @moderate 

50m Front Rack Kett. Carry 24-20/16-12 

1min Bike/Row @moderate 

50m Overhead Dual Kett. Carry 24-20/16-12

• weightlifting
• metabolic
• gymnastics

HEAVY DAY "CrossFit Total" 

a) 1RM Back Squat 

b) 1RM Shoulder Press

c) 1RM Deadlift 

*Sum of the Best of Each Lift

• weightlifting
• metabolic
• gymnastics

a) Skill - 12min EMOM of; 

1st.: 10 Target Burpee 

2nd.: 10 Burpee over Barbell 

3rd.: 10 Burpee BJO 60/50 

b) For time of:

25 Toes to Bar

50cal. Row

75 Push Ups

50 Box Jumps

25 Toes to Bar

• weightlifting
• metabolic
• gymnastics

a) Deficit Deadlift; 

5x5 @50 of your 1RM with 20kg plate 

b)15min AMRAP of:

5 Front Squat 70/45

10 C2B Pull Ups

20 Double Unders

• weightlifting
• metabolic
• gymnastics

a) Rowing - 3 Sets of:

1000/900m

1:1 Rest

*1. @easy SR 24-28 pace

*2. @moderate SR 28-32 pace

*3. @fast SR 32-36 pace 

b) Accessory: 

- Bent Over Alternating DB Rows; 

5x14 @AHAFA 

- Upright Kettlebell Row from Blocks; 

3x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Strenght - Glute I. 

- Front Rack Lunges; 5x12 

- 1-Leg Kett. Deadlift; 2x12 

b) Team of two person - For time of "Extended Elizabeth":

21-18-15-12-9-6-3 P. Cleans

21-18-15-12-9-6-3 Ring dips

Rx: 60/35, Ad: 50/30, Sc: 40/25

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 3 Rounds for time of:

15 Deadlift 90/60

15 HSPU

b) 3 Rounds for time of:

15 Power Snatch 40/25

15 C2B Pull Ups

c) 3 Rounds for time of:

15cal. Row

15 Burpees Over Rower

*Rest 5 minutes between workouts

• weightlifting
• metabolic
• gymnastics

a) Skill (20min): 

- Kipping Ring Muscle Ups 

- progression (navázaní na 9-1-2022) 

b) 2x 6min AMRAP, 3min Rest:

5 Ring Muscle Ups 

10 Jump Squats 

10m Broad Jumps 

10m Walking Lunges 

c) Core 5-10min 

Static Core

• weightlifting
• metabolic
• gymnastics

a) Skill - Assault Bike - 5 Rounds of; 

30sec. @95 effort 

90sec. @40 effort or Rest 

b) 4 rounds for time of:

12cal. Row/Bike

12 Push Jerk 70/45

12 Toes to Ring 

c) Accessory DB´s Bench Press; 

4x8 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill; Deadlift; 

1x10, 

4x5 @70 of your 1RM 

(Test 12-1-2022) 

b) 14min AMRAP of: 

21 Double Unders 

11 Dual Kettlebell Deadlift 

1 Rope Climb 

c) Acc - Seated Ring Pull Ups; 

Acc 30-40 reps

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Half Back Squat to Box; 
8x3 @AHAFA 

b) 15min Technique; 

Snatch from Hang Position 

c) For time of: 

30 Wall Balls 9/6 

30 Hang Muscle Snatch 20/15 

30 Wall Balls 9/6 

20 Hang Power Snatch 30/20 

30 Wall Balls 9/6 

10 Hang Squat Snatch 40/25

• weightlifting
• metabolic
• gymnastics

a) Skill 1 - 10min EMOM of: 

10 Sit Ups + 20 Jump Rope 

b) Skill 2 - 10min; 

Technique Squat Pistols 

c) 2x TABATA, 2min Rest:

1. TABATA - Squat Pistols 

2. TABATA - Row (cal.)

• weightlifting
• metabolic
• gymnastics

a) Strenght - Push Press I.; 

8x6 @100 of your 1RM Shoulder Press 

(Test 12-1-2022)

b) PRE-OPEN 2022 "20.2" - 20min AMRAP of:

4 DB Thruster 22.5/15 

6 T2B 2

4 Double Unders