Base Part 1


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Monday
Metcon
“This is 40”
40 Pull Ups
40 Bar Dealing with Burpees
40 Energy Snatches 40/25Kg
40 Cal Row

Purpose
Pacing Work / Staying Calm

Mobility
Pigeon Stretch
Shoulder Extension Stretch

Tuesday
Power
Semi Finals Complicated
3 Energy Cleans
2 Entrance Squats
1 Jerk

Conditioning
“Slow down to speed up”
quarter-hour on erg (or run!)

The purpose is to go on the tempo you possibly can both:
a) breathe solely by way of your nostril
b) speak comfortably.

No sprints on the finish, no making an attempt to match Eamon on the primary 500m!

Mobility
Bretzel Stretch

Wednesday
Metcon
“Jar Jar”
5 Minutes Regular Wall Balls
5 Minutes Regular Burpee Pull Ups
3 Minutes Regular Wall Balls
3 Minutes Regular Burpee Pull Ups
1 Minute Regular Wall Balls
1 Minute Regular Burpee Pull Ups

Purpose
Managed Depth & Respiratory / Coachability

Mobility
Sofa Stretch

Thursday
Metcon
“Amanda”
9-7-5 reps:
Muscle Ups
Squat Snatches 61/43Kg

Purpose
Abilities & Sport Follow / Enjoyable

Mobility
Capsule Stretch
Frog Stretch

Friday
Metcon
In 4 Minutes Full
400m Run
10/7 Cal Assault Bike
“Max” Strict Handstand Push Ups

*HSPU have to be accomplished in units of 1, 2, 3, 1, 2, 3… and so forth
** Relaxation 2 minutes and repeat for five rounds whole

Purpose
Breath management / Endurance

Mobility
Banded Shoulder Stretch

Saturday
Metcon
AMRAP 16
8 Toes to Rings
16 Regionals Lunges
32 Double Unders

Purpose
Core, Steadiness / Humility

Mobility
Saddle Stretch
Straddle Stretch

The submit Base Part 1 appeared first on CrossFit Eire.



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