This week see's the start of the 2023 CrossFit open, we will be running the workouts on Friday from 16:30, this will be the 13th year we have held the open at CROSSFIT MALLORCA
we are looking forward to an other year of challenging workouts and whether you're advanced or just starting out there is a version of the workout for you.
Monday
EMOM x 10
Snatch high pull +
Hang power Snatch +
Overhead squat
Back squat
5 x 4 22X1 (one set every 3 minutes)
3 sets
8 RDL
6/6 Single leg squats
Tuesday
Bench press 10-8-6-6-6
EMOM x 12
Min 1 - 4-6 Dips
Min 2 - 4-6 chin ups
Min 3 - Rest
3 sets
12 Single arm DB rows
3 sets
12-15 Skull Crushers
12-15 Barbell curls
Wednesday
15 minute Bike
Starting at 0 every 3 minutes 15 Russian swings
15 minute Row
Starting at 0 every 3 minutes 15 Wall balls
Thursday
Clean & Jerk
15 minutes to build
EMOM x 16
Min 1 - 5 Clean & Jerks
Min 2 - 10 Toes to bar
Min 3 - Ski
Min 4 - Rest
Friday
CrossFit open
Saturday
In teams of 2
9 minute AMRAP
800m run (together)
Max distance ski
Rest 1 minute
9 minute AMRAP
800m run (together)
Max distance sled push
Rest 1 minute
9 minute AMRAP
800m run (together)
Max Sandbag carry
Hyrox
Monday
EMOM x 30
Min 1 - 10-15 cal Row
Min 2 - 10-15 Burpees
Min 3 - 150-200m Run
Min 4 - 10-15 cal Ski
Min 5 - Rest
Wednesday
15 minute Bike
Starting at 0 every 3 minutes 15 Russian swings
15 minute Row
Starting at 0 every 3 minutes 15 Wall balls
Friday
Every 8 minutes x 4
500/400m Row
400m run
30/24 Calorie bike
Weightlifting
Tuesday
Snatch
Thursday
Clean & Jerk
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