Monday:
CrossFit OPEN 23.2 Tuesday: Warm up: 2 Rounds: 20 PVC pass through 10 push up to down dog 10 Dynamic squat stretches 10 sec calf stretch *Bergener Snatch warm up S&S: Every 3 min x 5 sets: 40 Double unders (scale 60 S.) 7 Burpees Over Bar 1 Snatch (work to heavy single) WoD: For time 21-15-9 Front squats (50/35) Wall Walk Wednesday Warm up: 3 Rounds: 10 Airplane DL 10 Supermans 5 Inch worms 5 Scap pull ups + 5 Strict pull ups WoD: Teams of 2 You go, I go style (35 min) 14 Rounds (7 rounds each) 16 DB C&J (22.5/15) 10 box jump Over 4 BMU (Scale: Box/band MU; C2B) Thursday Warm up: 15/12 Calories 3 Rounds: 5 Inchworms 10 Dynamic squat stretch 10 Strict presses 10 Hamstring walks S&S: 5 working sets of 3 reps Push Press Use 2 sets to build up to working weight WoD: 4 Rounds: 400m Run 15 Thrusters (40/25) 12 HSPU Friday Warm up: 200m Run 3 Rounds 10 Good mornings 10 Hip opener Lunges 10 Alt. V ups S&S: 16 min EMOM: 1: 12/9 Cal Row 2: 12 Burpees 3: 10/8 Cal Bike 4: 15 Goblet squats WoD: 5 Rounds: 15 KB Swings 12 Toes 2 Bar 9 Box Jumps Saturday CrossFit OPEN 23.3
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Warmup: 400m Run
30sec Pigeon stretch 30sec Touch your toes 10m Duckwalk 10 Jumping squats 10 Push ups S & S: Front squat 5 sets of 4 reps WOD: 6 Rounds 24 Air Squats 24 Push ups 200m Run Warmup: 8 min AMRAP
5 Deadlifts into 5 Front squats into 5 Strict press 5 Scap pull ups into 5 pull ups 10 Glute bridges S & S: 12 Min EMOM Minute 1: 3 Deadlifts Minute 2: 3 Strict press WOD: 7 Rounds 7 Thrusters (40/25) 7 Pull ups 7 Burpees over bar Warmup: 50 Skips
10 Hamstring walks 10sec calf stretch 10 KB Airplane deadlift 10 Shuttle runs S & S: 7 min Time Cap 2 max attempts: Unbroken plank WOD: Teams of 2 For Time: 200-160-120-80-40 DU’s 40-32-24-16-8 KB Swing *200m run together after each set Warmup: 3 Rounds
10 Pushup – down dog 10 Jumping lunges 10 Box Step ups 5 Snatch deadlift into 5 Snatch high pull into 5 Muscle snatch into 5 OHS S & S: 10 min EMOM Complete 3 unbroken snatches every minute WOD: 21-15-9 HSPU DB Lunges Box Jump overs CrossFit Open 23.1
Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups Woman: 14-lb ball to 9-ft target, 95-lb cleans Men: 20-lb ball to 10-ft target, 135-lb cleans Warmup:
3 Rounds: 10 Inchworms 10 DB Airplanes 10 Step ups S & S: Turkish get ups As heavy as possible with a Kettlebell WOD: Jellybells 5 sets: 10kb swings 4 X 10m shuttles -Rest 1 min between sets - Warmup:
15/12 Cal 3 Rounds: 10 Pigeon stretch 10 Jumping lunges 10 Push ups 10 Muscle snatch into OHS S & S: Complex Power snatch Hang snatch *find max for the day WOD: For time: 10-15-20 HSPU 20-30-40 DB snatch 20-30-40 DB lunges |
AuthorCrossFit Pretoria Archives
April 2023
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