January 19, 2024

CrossFit – Fri, Jan 19

Warm-up

A. General

3:00 Row, each min increasing pace

-then-

1-2 rnds

10 Beat Swing on rings on bar

10 Wallball Squats

10 Empty bar/ PVC muscle cleans

B. Specific Metcon

@ empty barbell

5 Muscle Cleans

2×2 Power Cleans building to workout weight

-then-

6 Cal Row

5 TTB -or- workout mod

4 Wall Ball Shots @ workout weight

3 Cleans @ workout weight

2 Ring Muscle-Ups -or- workout mod

Gymnastics
Gymnastics (Checkmark)

Low Rings:

– False Grip Ring Rows

– Ring Dip/Jumping Ring Dip

– Strict Ring Row Muscle Up

High Rings:

– Jumping RMU

– Ring Kip Swings

– Kip Swing + Snap Pull

– RMU

TC: 14 Minutes

Score: Checkmark

Scaling Options

Beginner/Intermediate

As written

Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

TC: 14 Minutes

Score: Rounds + Reps

KG: Cleans @ 61/43, Medball @ 9/6

Scaling Options

Beginner

40 Cal Row

30 Strict Hanging Knee Raise

20 Wall Ball Shots @ light

10 Cleans @ 65/45lbs

5 Strict Band Assisted Pullups -or- Ring Row Muscle Up

Intermediate

60 Calorie Row

50 Hanging Knee Raises

40 Wall Ball Shots @ 14/10lbs

30 Cleans @ 95/65lbs

20 Pullups -or- Jumping Pull Ups -or- Jumping RMU

Extra Accessory
Accessory (Weight)

Iso Dynamic Bent Over Row

3 x 6/6 @ Heavy