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
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
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