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WOD

Workout Of The Day

25.3.23 CrossFit Games Open WOD 23.2 (MGW)

  • PRO/ROOKIES:

RX

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

Scaled

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpees 
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpees after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

Foundations

23.2A:

Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs or walks (1 rep = 50 ft)
*Add 5 burpees after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster for best technique and load.

Time begins immediately following the completion of 23.2A. Start with the stick and only add load if technique is sound. If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Endurance WOD

A. 8 min for meter Row Erg

B. 8 min for meter Speed Fit

C. 8 min for meter Ski Erg 

rest 3 min Between Sets.

 

 

 

  • 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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