CrossFit WOD, February 3, 2023

CrossFit – Fri, Feb 3

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">:45 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">10 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">8 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">6 Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">4 Kip Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">2 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">5 Snatch Grip Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">5 Above the Knee High Pulls**</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">5 ATK Muscle Snatch**</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">5 ATK Power Snatch**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">*RND 1 w/ PVC. RND 2 w/ BB.</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">**Option to take BB from Below the Knee position in 2nd round. </span></p><p><br /> </p>

Strength – All
Power Snatch (EMOM x 10 MINUTES
2 Power Snatch*)
<p dir="ltr"><span id="docs-internal-guid-52c4a074-7fff-67b2-b5bb-878449e90da5">*Start Moderate and build every other set to Moderate-Heavy. Reps must be Touch and Go.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52c4a074-7fff-67b2-b5bb-878449e90da5">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52c4a074-7fff-67b2-b5bb-878449e90da5">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">5 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">4 Bar Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">6 Hang Power Snatches (115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">12/10 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">2 Bar Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">3 Hang Power Snatches</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">KG BB: (52.5/35)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">5 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">4 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">6 Hang Power Snatches (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">10/8 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">4 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">3 Hang Power Snatches</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">KG BB: (42.5/30)</span></p>

Optional Cool Down
FOR RECOVERY
<p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">6:00 of Yoga Flow…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">Suggested Flow:</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Pigeon (R)</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Dragon (R)</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Pigeon (L)</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Dragon (L)</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Frog Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Rebound</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">(No Measure)</span></p><p><br /> </p>

CrossFit WOD, February 2, 2023

CrossFit – Thu, Feb 2

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">:30 Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">1:00 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">1:00 Double Unders or Double Attempts</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">:30 Jumping Jacks</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Then…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">5/5 DB Shoulder Press</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">5/5 DB Side Lunge</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">10 Alt. Mountain Climbers</span></p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">10-9-8-7-6-5-4-3-2-1</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">DB Goblet Squats (Athlete Choice, AHAP)</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">5-10-15-20-25-30-35-40-45-50</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">Double Unders (Unbroken Optional)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">(Score is Time)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">10-9-8-7-6-5-4-3-2-1</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">DB Goblet Squats (Athlete Choice, Heavy)</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">5-10-15-20-25-30-35-40-45-50*</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">*Option to Change DU Volume to:</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">25-25-25-25-25-25-25-25-25-25</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">or…</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">5-10-15-20-25-30-35-35-35-35</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">(Score is Time)</span></p>

Post-Workout Strength – All
Back Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Reps*)
<p dir="ltr"><span id="docs-internal-guid-9a399c29-7fff-d46c-47f0-0b19cfdd986c">*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9a399c29-7fff-d46c-47f0-0b19cfdd986c">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9a399c29-7fff-d46c-47f0-0b19cfdd986c">(Score is Weight)</span></p><p><br /> </p>

CrossFit WOD, February 1, 2023

CrossFit – Wed, Feb 1

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">16 Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">12 Alt. Barbell Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">8 Barbell Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">4 Barbell Strict Press</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">1-2 ROUNDS (TIME PERMITTING) </span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">12 Power Drops* (BW ONLY)</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">8 Barbell High Hang High Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">4 Barbell High Hang Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">2 Inch Worms + Push-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">*Start on your tip-toes with your feet under your hips and your hands at your side. Jump and DROP into a power position; feet should move to shoulder width landing in a quarter squat with hips back and chest tall. As you drop, pull your hands up to your shoulders and get your elbows high as if you were receiving a barbell in the front rack.</span></p><p><br /> </p>

Strength – All
Clean and Jerk (6-5-4-3-2*)
<p dir="ltr"><span id="docs-internal-guid-8ed67d92-7fff-12ae-8ee6-c8c9b21e8a20">*Power Clean &amp; Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8ed67d92-7fff-12ae-8ee6-c8c9b21e8a20">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8ed67d92-7fff-12ae-8ee6-c8c9b21e8a20">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
CrossFit Games Open 15.4
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

<p dir="ltr"><span id="docs-internal-guid-26dd7e6d-7fff-e502-8092-d95cdb416203">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-26dd7e6d-7fff-e502-8092-d95cdb416203">KG BB: (85/57)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-26dd7e6d-7fff-e502-8092-d95cdb416203">NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.</span></p><p><br /> </p>

Workout – Fitness
“OPEN 15.4 — NCFIT REMIX”
AMRAP x 8 MINUTES*
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…

*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

KG BB: (60/42.5)

<p>NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015. The original adjusted version of 15.4 was: AMRAP x 8 MINUTES of 10 Push Press (95/65) + 10 Power Cleans (115/75). Athletes can choose to perform this version if they previously tested 15.4.</p>

Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">"TABATA"</span></p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">8 SETS (:20 ON/ :10 OFF)*</span></p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">Hollow Body Rocks</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">*During :10 Rest hold Hollow Body.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">(No Measure)</span></p>

CrossFit WOD, January 31, 2023

CrossFit – Tue, Jan 31

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">RUNNING WARM-UP (4 MIN)</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">100m Quick Jog</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">25’ Toe Walk</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">25’ Heel Walk</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">25’ Toy Soldiers</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">25’ High Knees</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">25’ Butt Kickers</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">100m Hard Jog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">Into..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">2-3 ROUNDS (5 MIN CAP)</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">:30 BIke @ Mod Hard Pace</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">6 Up-Downs + Alt. Shoulder Tap</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">6 Step-Ups + Slow Negative</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">6 Squat Jumps</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">EMOM x 20 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">MIN 1 – 200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">MIN 2 – 15/12 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">MIN 3 – Max Box Jumps (24/20)*</span></p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">MIN 4 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">*Step-Down Mandatory</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">(Score is Lowest Box Jumps)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">EMOM x 20 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">MIN 1 – 200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">MIN 2 – 12/10 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">MIN 3 – Max Box Jumps (20)*</span></p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">MIN 4 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">*Step-Down Mandatory</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">(Score is Lowest Box Jumps)</span></p>

Post-Workout Skill – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">EVERY 1:30 x 4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">3 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">+</span></p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">2 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">+</span></p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">1 Chest to Bar Pull-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">-Rest w/ Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">(No Measure)</span></p>

Post-Workout Skill – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">EVERY 1:30 x 4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">3 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">+</span></p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">2 Dynamic Kips*</span></p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">+</span></p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">1 Pull-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">*Pulling Knees-Up Behind the Bar.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">-Rest w/ Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">(No Measure)</span></p>

CrossFit WOD, January 30, 2023

CrossFit – Mon, Jan 30

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">200m Group Jog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Banded Dante Rows</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Alt. Banded Deadbugs</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Banded Hip Pull Throughs*</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Arm Haulers</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">200m Group Jog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">*Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position. </span></p><p><br /> </p>

Strength – All
Deadlift (4-4-4-4*)
<p dir="ltr"><span id="docs-internal-guid-e095ee75-7fff-f524-2c0e-11368f476d4d">*Start Heavy and build to Heavy+.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e095ee75-7fff-f524-2c0e-11368f476d4d">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e095ee75-7fff-f524-2c0e-11368f476d4d">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">2 Rope Climb*</span></p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">5 Deadlifts (275/185)</span></p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">25 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">*2 Rope Climbs can be subbed for 6 Strict Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">KG BB: (125/85)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">3 Strict Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">5 Deadlifts (205/145)</span></p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">25 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">*3 Strict Pull-Ups can be subbed for 1 Rope Climb</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">KG BB: (90/65)</span></p>

CrossFit WOD, January 29, 2023

CrossFit – Sun, Jan 29

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">1-2 ROUNDS (2:00 CAP)</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">6 Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">6 Scap Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">6 Bootstrappers</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">:30 HARD Row</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">5 Supine Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">5 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">6 Alt. Lunges</span></p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">2 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">100/80 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">75 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">50 Hand Release Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">25 Pull-Ups**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">*Wear a 20lb Vest if you have it.</span></p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">**Option to Perform Strict Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">(Score is Time)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">2 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">80/60 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">75 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">50 Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">25 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">(Score is Time)</span></p>

Optional Cool Down
FOR RECOVERY
<p dir="ltr"><span id="docs-internal-guid-9f7b0dd3-7fff-10c0-b2e2-365cb3dd5126">2:00 Olympic Wall Sit</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0dd3-7fff-10c0-b2e2-365cb3dd5126">2:00 Foam Roll Lats.</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0dd3-7fff-10c0-b2e2-365cb3dd5126">1:00/1:00 Pigeon Pose</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0dd3-7fff-10c0-b2e2-365cb3dd5126">10 Slow Alt. Scorpions</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9f7b0dd3-7fff-10c0-b2e2-365cb3dd5126">(No Measure)</span></p><p><br /> </p>

CrossFit WOD, January 28, 2023

CrossFit – Sat, Jan 28

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">EMOM x 8 MIN (:40 ON / :20 ON)*</span></p><p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">MIN 1: Step-Ups → Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)</span></p><p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">MIN 3: Tuck-Ups → V-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-44fed165-7fff-981f-81d6-6857f1cdf2be">*Progress to the second movement(s) halfway through the EMOM</span></p><p><br /> </p>

Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">AMRAP x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">8 Toes to Bar*</span></p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">6/6 Single Arm KB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">16 Box Jumps (24/20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">*Option for Toes to ‘Something’</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9817f62f-7fff-c895-5bff-aca3f16801e5">KG KB: (24/16)</span></p>

Partner Workout Option
Metcon
<p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">AMRAP x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">8 Toes to Bar*</span></p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">6/6 Single Arm KB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">16 Box Jumps (24/20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">*Option for Toes to ‘Something’</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">KG KB: (24/16)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0fba954e-7fff-1524-3bc7-0ea13833f86a">*P1 starts the AMRAP, once they reach the Box Jumps…P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.</span></p>

Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">40 Alt. KB Flutter Kicks</span></p><p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">20 KB Horn Curls</span></p><p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">20 KB Upright Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-746ae0f8-7fff-75e8-f942-f81ae1e0d32a">(No Measure)</span></p>

CrossFit WOD, January 27, 2023

CrossFit – Fri, Jan 27

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">1:00 Bike → :45 Bike → :30 Bike*</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">5/5 DB Windmills</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">10 Alt. Lunges w/PVC Pass Thru</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">5 Jumping Air Squats w/PVC Overhead</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">*As the Bike time decreases, let’s increase the RPM!</span></p><p><br /> </p>

Strength – All
Power Snatch (8-6-4-8-6-4*)
<p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">EMOM x 12 MINUTE</span></p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">MIN 1 – 20/15 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">MIN 2 – 1 Power Snatch (Mod-Heavy)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">*Athlete chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">(Score is Total Weight)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">EMOM x 12 MINUTE</span></p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">MIN 1 – 15/12 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">MIN 2 – 2 Power Snatch (Mod)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">*Athlete chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">(Score is Total Weight)</span></p>

CrossFit WOD, January 26, 2023

CrossFit – Thu, Jan 26

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">TABATA, 8 ROUNDS :20 ON // :10 OFF</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">MVMT 1 – High Knees</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">MVMT 2 – Butt Kickers</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">MVMT 3 – Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">MVMT 4 – Scap Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">1-2 ROUNDS (Time Permitting)</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">8 False Grip Vertical Ring Rows*</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">12 Alt. Lunges → DB Front Rack Alt. Lunges (light weight)</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">16 Double Unders (:20 Practice)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">*Position the rings higher, squat under, and think about pulling the rings to the sternum, closer to the belly button. Keep the hands in the false grip, close to each other (think of the fists like magnets!). </span></p><p><br /> </p>

Extended Warm-Up – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-6bb154b4-7fff-a523-4167-ac569f4532f3">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6bb154b4-7fff-a523-4167-ac569f4532f3">MIN 1 – 1-2 Strict Ring Muscle-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-6bb154b4-7fff-a523-4167-ac569f4532f3">MIN 2 – EZ Cardio</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6bb154b4-7fff-a523-4167-ac569f4532f3">(No Measure)</span></p><p><br /> </p>

Extended Warm-Up – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-23a2ed9a-7fff-0261-e1ee-ca9a7387c0aa">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-23a2ed9a-7fff-0261-e1ee-ca9a7387c0aa">MIN 1 – 3-5 Strict Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-23a2ed9a-7fff-0261-e1ee-ca9a7387c0aa">MIN 2 – EZ Cardio</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23a2ed9a-7fff-0261-e1ee-ca9a7387c0aa">(No Measure)</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">1200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">30 Alt. DB Front Rack Lunges (50/35)</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">100 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">Muscle-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">100 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">30 Alt. DB Front Rack Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">1200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">*Option:</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">15 Ring Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">25 Bar Muscle-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">KG DB: (22.5/15)|(15/10)</span></p><p><br /> </p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">1200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">30 Alt. DB Front Rack Lunges (35/20)</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">150 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">150 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">30 Alt. DB Front Rack Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">1200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">*Option:</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">15 Burpee Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">25 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">KG DB: (15/10)|(10/7.5)</span></p><p><br /> </p>

CrossFit WOD, January 25, 2023

CrossFit – Wed, Jan 25

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">3:00 Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">2-3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">50’ Light KB Goblet hold Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">3/3 Single Leg Bridge-Ups at a 30X3* Tempo</span></p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">:45 Plank Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">*This is shorthand for what is called “tempo” in the strength and conditioning world. This means 3 seconds down, 0 second at the bottom, eXplode up and 3 second hold at the top. </span></p><p><br /> </p>

Strength – All
Deadlift (6-6-6-6*)
<p dir="ltr"><span id="docs-internal-guid-75fca4c2-7fff-7268-8c19-b3c7a979a711">*Start Moderate-Heavy and build to Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75fca4c2-7fff-7268-8c19-b3c7a979a711">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75fca4c2-7fff-7268-8c19-b3c7a979a711">(Score is Weight)</span></p><p><br /> </p>

Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">8 SETS (:20 ON/ :10 OFF)*</span></p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)**</span></p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">MOVT 2 – Up-Down Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">MOVT 3 – Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">-No Additional Rest b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">*1 SET = MOVT 1-MOVT 3.</span></p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">(Score is Total Reps)</span></p><p><br /> </p>

Optional Cool Down
FOR RECOVERY
<p dir="ltr"><span id="docs-internal-guid-b9c1ab91-7fff-3ca4-cb58-1d045a54132f">10/10 Sciatic Nerve Floss</span></p><p dir="ltr"><span id="docs-internal-guid-b9c1ab91-7fff-3ca4-cb58-1d045a54132f">10/10 Banded Hamstring Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-b9c1ab91-7fff-3ca4-cb58-1d045a54132f">10 Slow Cat/Cows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b9c1ab91-7fff-3ca4-cb58-1d045a54132f">(No Measure)</span></p><p><br /> </p>