February 10, 2023

February 9, 2023
Daily WOD

CrossFit – Fri, Feb 10
Hey guys! Get signed up for the CrossFit open. Go to CrossFit.com to get started or ask a coach for help. The first Friday Night Lights will be on Feb. 17th at 6:00 p.m. The theme is Mardi Gras. Be there at 5:30 for workout briefing.

Warm-up

A. General

3 rounds

10/8 cal Machine

15 Empty bar Front squats

10 pause ring rows

5 Beat swings

B. Metcon prep

2 sets @ working weight

9 Front squats

9 CTB

Gymnastics
Skill Practice (Checkmark)

Kipping/Butterfly Technique

Pull ups Kipping

– Box assisted beat swing

– Beat Swing

– Box Lat to fly

– Box Kipping pull ups, both feet or swinging leg off side

Pull ups Butterfly:

– Double leg box circle drill

– Single leg box circle drill

TC: 15 minutes

Score: N/A

Scaling Options

Beginner

Pick 2 of the Pull Up Kipping Progressions

Intermediate

Pick 1 progression from Kipping and 1 from butterfly

Perform

N/A

Metcon
Metcon (Time)

For Time

27-21-15-9 reps of:

Front Squat (95/65 lb)

Chest-to-Bar Pull-Ups

KG: 45/30 KG

TC: 18 minutes

Score: Time

Scaling Options

Beginner

21-15-12-9 reps of:

Front Squat (45/35 lb)

Jumping Pull-Ups

Intermediate

27-21-15-9 reps of:

Front Squat (75/55 lb)

Pull-Ups

Perform

N/A

Extra Accessory
Skill Work (Checkmark)

Open Weakness Skill Work

EMOM 10minutes

AMRAP 30 sec

Choose any movement considered a weakness. This movement must be light (below 50% of your max rep if it’s a barbell).