Stylový gym v Ostravě.
Přijď na CrossFit a další lekce!

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill; 

5min General Warm Up 

b) 5 Rounds for ME cal. of (30min):

1st.: 50 sec. On, 10 sec. Off

2nd.: 40 sec. On, 20 sec. Off

3rd.: 30 sec. On, 30 sec. Off

4th.: 20 sec. On, 40 sec. Off

5th.: 10 sec. On, 50 sec. Off

6th.: Rest

*Ski/ Bike/ Echo

c) Concept2 Challenge - For time of: 

50/40 cal. Row

*2min Time Cap

d) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Barbell Yoga

- Hip Flow & Hip Mobility

b) Strenght, Deadlift - 12min EMOM of:

0-4min: 4x @70 

5-8min: 3x @75 

9 -12min: 2x @80

c) For time:

10-8-6-4-2 Front Squats 80/45

10-8-6-4-2 Burpee over the Bar

10-8-6-4-2 Power Cleans 80/45

10-8-6-4-2 Burpee over the Bar 

d) Accessory:

- Bulgarian Split Squats; 4x 6+6

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 10 Rounds of "Cindy":

5 Pull Ups

10 Push Ups

15 Air Squat

b) For Time of:

10-8-6-4-2 Power Snatch 60/35

2-4-6-8-10 OHS 60/35

c) 10min EMOM of:

1st: ME cal. Row

2nd: Rest

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Animal Flow 

b) Skill II., Rope Climb (15min);

- Strict Pull Ups

- Rope Pull Up

- Strict Toes to Bar 

- Technique Rope Climb

- 16x Every 30 sec., 1x RC 

c) 5 Rounds for Max Reps:

1min ME Target Burpees

1min Rest

1min ME GHD-SU

1min Rest

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

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

0-4min: 3x @75 

5-8min: 2x @80 

9 -12min: 1x @85

c) For time:

75/60 cal. Row

21 Back Squat 80/45

75/60 cal. Row

15 Back Squat 80/45

75/60 cal. Row

9 Back Squat 80/45 

*Back Squat from Ground 

d) Accessory;

- 5-3min Cool Down (Row)

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strength 

- Plyometrics

- Technique Power Snatch

- Technique OHS

b) Strength - 12min of:

0-5min Daily Max for Power Snatch & OHS 

5-7 Rest 

7-12min EMOM, 

1x @90-85

c) 10 Rounds for Time with a Partner:

12/10 cal. Row

8 Dual Kett. Snatch 20-16/12-8

4 Burpee over Line

– Partners alternate full rounds. 

d) Accessory:

- Banded Hamstring Curls; Acc 100 reps

• weightlifting
• metabolic
• gymnastics

 CrossFit Games Open 26.1

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill I.; 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

- Plyometrics 

b) Skill II. - Technique: 

- Power & Squat Clean 

- Push Press/ Push & Split Jerk 

c) 10x Every 90 sec.

1 Clean & Jerk @55-100 (1RM)

d) Accessory I. 

- Clean Pull 4x2 @100 

e) Accessory II.:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- General Warm Up 

- Barbell Yoga

b) Strenght, Deadlift - 12min EMOM of:

0-4min: 3x @75 

5-8min: 2x @80

9 -12min: 1x @85

c) 3 Sets of (17min):

0-3min (AMRAP): 100m Row, 

10 Pull Ups

3-5min (AMRAP): ME Snatch 50/30

5-6min: Rest

d) Accessory;

- Seated Barbell Rotations; 4x20 @empty Barbell

• weightlifting
• metabolic
• gymnastics

CrossFit Games Open 26.1

• weightlifting
• metabolic
• gymnastics

a) Skill I. Gymnastics - 10min:

- General Warm Up 

- Technique BMU from Ground

- Technique BMU from Box

- Technique BMU from Hang 

b) 7 Rounds For Time of:

7 Deadlift 70/40

5 HPC 70/40

3 Bar Muscle Ups 

c) Skill II. Strongman - 10min EMOM of:

1st: 10 Slam Ball to Shoulder 

2nd: 2x 20m Sandbag Bear Hug Carry 

d) Accessory - Core:

- 3x 1min High Plank, 

1min Rest

• 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