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WOD

Workout Of The Day

18.3.23 CrossFit Games Open WOD 23.1 (MGW)

  • PRO/ROOKIES:

RX

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

Scaled

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans

Foundations

Complete as many reps as possible in 14 minutes of:

60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

♀ 6-lb ball to 9-ft target, 35-lb cleans*
♂ 10-lb ball to 10-ft target, 45-lb cleans*

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

Endurance WOD

A. 4×3 min Run for meter,

B. 4×3 min Ski Erg for Cal,

C. 4×3 min Echo Bike for Cal.

1 min REST Between intervals.

 

 

  • Heavy Day:

Legs

4×10 back squat

4×10 hip thrust

4x10r/10l bulgarian split squat

3ss 15 air squat 40″ Sled push heavy

3ss 10 sissy squat 30″/40″ mini band walk forward and back

  • Functional Body Building:
Upper body density
A1.4x 8 chest press + max deficit push ups
A2.3 sets of: 10 Db Chest flys + 16 alt side plank
A3. 3 sets of : 10 Close grip bench press + 10 Arnold Press
A4.3 sets of : 3 devil press 6 Db burpee 9 push press
A5. Core 3 sets of: 10 Db crunches 10 Db toe touches 10 Db Russian twists
 
 
 
 
 
 
 
 
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