March 4, 2023

CrossFit – Sat, Mar 4
Join us this Friday to close out the 2023 open at 5:30 p.m.! It will be a neon/glow/80s party. Bring your friends and family and let’s close out the open season in style!

Warm-up

A. General

Tabata- 2 intervals on each movement

20 sec on/10 sec off

-run/row

-Single leg, single arm DB RDL

*Alternate each interval

-scorpions

-pause air squats

B. Activation

2 sets

20 Light banded GM’s

3-5 push-ups + pause @1” off the floor on the way down*

6 Alternating Cossack squats

Push-ups

– Use the pause to assist athletes with their arm positioning. POP’s below.

– Advanced athletes can do band resisted push-ups with the pause. https://www.youtube.com/watch?v=cOFwFzzLFWw

Metcon
Metcon (Time)

For time

4 Rounds of

800m Run/Row /1600m Bike

+

3 Rounds

8 Alt Hang DB Snatch 1×50/35lbs

10 Push Ups

12 Air Squats

TC: 30 min

KG: 25/15

Score: Time

Scaling Options

Beginner

400m Run/Row / 800 Bike

3 Rounds

8 Alternating Hang DB Snatch @ 1×25/15lbs

8 Hand Elevated Push Ups

8 Air Squats

Intermediate

800m Run/Row/1600m Bike

3 Rounds

8 Alternating Hang DB Snatch @ 1×35/25lbs

6-10 Push Ups

12 Air Squats

Perform

N/A

TEAM WOD (Calories)

E2MOM x 16

– Synchro (2 partners)

16 Alternating DB Snatch

16 Air squats

– Max cals in remaining time (1 Partner)

Score: Cals

Both Partners perform the Synchro work at the beginning of the minute, but one partner at a time performs the cals, swapping every interval.

Extra Accessory
Lower Accessory (Checkmark)

Bulgarian split squat hold

5 x 30 seconds/leg