February 24, 2023

February 23, 2023
Daily WOD

CrossFit – Fri, Feb 24

Warm-up

A. General

2 rounds

– 30 sec Seal walk

https://youtu.be/wYsQJBMItAQ

– 30 sec Ring row

– 30 sec Cal Machine

B. Mobility

Prone PVC press

10-15 repetitions

https://www.youtube.com/watch?v=vEcXOdAYOHE

C. Specific

2 sets

3 Strict press (1 ΒΌ) @ light to moderate

3 Jumping pull up + negative 3 seconds*

*Pair up athletes and have spotters where needed

Metcon

Open Workout 23.2

Class can have the Open workout inserted or the class below

Weightlifting
Weightlifting (Weight)

4 sets

3 Strict press @80%

4-6 Weighted strict chin-ups

Rest 2 mins

TC: 15 min

Score: Weight

Scaling options

Beginner

3 Strict Press

4-6 Band assisted strict chin up

Intermediate

3 Strict press @80%

4-6 Strict chin-ups

Perform

5 sets

3 Strict press @80%

4-6 Weighted strict chin-ups

Metcon
Metcon (5 Rounds for reps)

5 sets

20 sec Cal machine @all out

40 sec rest

20 sec Max Thrusters 75/55 lbs

1:40 min rest

KG: 35/25 KG

TC: 15 min

Score: Total Reps (1 Calorie = 1 rep)

Scaling Options

Beginner

20 sec Cal machine @all out

40 sec rest

20 sec Max Thrusters @45/35 lbs

1:40 min rest

Intermediate

20 sec Cal machine @all out

40 sec rest

20 sec Max Thrusters @55/45 lbs

1:40 min rest

Perform

20sec Assault bike @all out

40sec rest

20sec Max Thrusters @75/55 lbs

1:40 min rest

Extra Accessory
Core (Checkmark)

Hollow body hold on GHD or ground

5 x 30-60sec

Rest 2 minutes