February 20 – 26 programming!

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

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