CrossFit WOD – Sat, Mar 8

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Announcements

CrossFit Open Workout Dates

Saturday 9:30am workouts on March 1st, 8th, and 15th

  • 7:30am, 8:30am will be normal CF classes
  • 9:30am will be the Open workouts 25.1, 25.2, and 25.3

CrossFit9 – CrossFit WOD

CrossFit Open 25.2

Warm-Up (No Measure)

1 round for quality

20 tib raise

20 calf raise

20 pogo jumps

20 sec hang

5/5 Thoracic rotations

5/5 Open books (T-Spine rot.)

10/10 standing windmills

20 sec supinated hang

20 penguin jumps

10/10 single arm rotational ring rows

Skill

Turkish Get Up (5 x 2 per arm)

We are doing these again, plus an extended T-Spine warm up because… last week in 25.1 we witnessed the majority of the world has limited ability to lock out their elbows overhead… What does this say about the quality of training being performed? You need this ability in order to achieve your full fitness potential. Anything less means that you are not functionally increasing your fitness through full range of motion. Many people (games athletes included) have extraordinary work capacity, but are largely dysfunctional in terms of biomechanics.

Metcon

CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here

CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) click here