Monday – Open Gym
Tuesday
Buy in – 3 Rounds
1:00 Row (moderate)
15 Single Unders
15 Double Unders
Metcon – 5 Rounds
250m Row
25 Double Unders
25 Single Unders
Rx+ skips unbroken
A) Back Squat – 4×3 @ 70-75%
B) Seated Good morning 3×5 light-moderate
Wednesday
Buy in – 2 Rounds
1:00 Air Bike (easy to moderate)
10 Front Squat (45/35)
10 Push Press (45/35)
5 Wall Ball (Light)
10 Banded Clamshell /side
20 Banded Face Pulls
Mobility – Spider-Man Lunge
Metcon –
EMOM 6 Minutes
Odd Minutes: 12 Wall balls (20/14) (10’)
Even Minutes: 15/12 Calorie Air Bike
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 6 Thrusters (95/65)
Even Minutes: 15/12 Calorie Air Bike
A) High Hang Power Snatch – Build to a Heavy 3 in 10 minutes
B) High Hang Power Snatch – 3×10
Thursday
Buy in – EA Warm up
EMOM x 5
10-16 Box Step Ups
8-10 Burpees
10 KB Swings
1-3 Wall Walks
rest
Mobility
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
1-2 minute Quad Smash (each side)
1-2 minute Lacrosse Ball Glute Smash (each side)
2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch
Friday
CrossFit Open 23.2 a+b!!
Warm up-
3-4 sets (building from easy to moderate)
1:00 jog (or row)
1:00 ski (or row)
-then-
2-3 Sets
5-10 Inchworm
5 Spider-Man lunge stretch (each side)
10 Hanging Scap Retraction, 5 Kip to Swing, 2-3 Strict Pull-Up
3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate and build speed each set)
23.2
A. Complete as many reps as possible in 15 minutes of:
• 5 burpee pull-ups
• 10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round
B. Immediately following 23.2A, athletes will have 5 minutes to establish:
• 1-rep-max thruster (from the floor)
February 21, 2023
