Last week’s Locker WOD winner: Jacque
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 WARM-UP
1 set: 1:00 Row 10 alternating Samson stretches 10 alternating Plank reach through 10 Box Steps (20/24 in) 1 set: 1:00 row 10 Situps 10 alternating Dumbbell Deadlift 10 alternating V Ups 10 alternating DB sumo deadlift high pulls 1 set: 1:00 row 10 v-ups 10 DB Weighted Box Step 10 alternating DB snatches NOTES
RX For time: 42/60 calorie Row then… 21-15-9-3: Toes-to-Bar Weighted Box Step (20/24 in) (35/50 lb) Alternating DB snatches (35/50 lb) then… 42/60 calorie Row – Use a single DB for step-ups and DB snatches. INTERMEDIATE For time: 30/42 calorie row then… 21-15-9-3: knees-to-armpits DB box step-ups (20/24 in) (20/35 lb) Alternating DB snatches (20/35 lb) then… 30/42 calorie row – Use a single DB for step-ups and DB snatches. BEGINNER For time: 21/30 calorie row then… 21-15-9-3: Hanging Knee Raises DB box step-ups (12/20 in) (10/15 lb) Alternating DB snatches (10/15 lb) then… 21/30 calorie row – Use a single DB for step-ups and DB snatches. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min EMOM 15: Min. 1 | 12/15-cal. Assault Bike Min. 2 | 15 Burpees Min. 3 | Rest Stimulus & Goals
Workout 3: 20 min 10 rounds: 3 Front Squat :30 sandbag hold (100/150 lb) – Increase front squat load as desired. Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 foam roll calves / each 1:00 foam roll IT band / leg
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 WARM-UP
2 sets: :20 Jumping Jack 10 PVC Good Mornings 5 Cossack Squat / side 10 PVC Pass-throughs 8-10 sets: 1 rep of Squat Therapy 3-4 sets: 3 Overhead Squat (building) – Rest 1:00-1:30 between sets. RX / Intermediate 7 sets for load: 3 Overhead Squat BEGINNER 7 sets for load: 5 overhead squats Competition: Rest Day RECOVERY 2 sets: 1:00 Foam Roll Quad 15 reach, roll, and lift on foam roller  RX
3 rounds for reps: 1:00 Box Jumps (24/30″) 1:00 double KB / Dumbbell Push Press (35/53 lb) 1:00 GHD Sit-up INTERMEDIATE 3 rounds for reps: 1:00 box jumps (20/24″) 1:00 double KB push presses (26/35 lb) 1:00 GHD sit-ups (to parallel) BEGINNER 3 rounds for reps: 1:00 box step-ups (12/20″) 1:00 double KB push presses (18/26 lb) 1:00 Situps Post-workout: 1 set: 200-m double-KB / DB Front Rack Carry 50 GHD Hip Extension – Use the same KBs from the workout. Stimulus & Goals
Competition: 60 min Warm up: 20 min See Above Workout 1: 20 min 23.2 Retest Workout 2: 10 min Today’s Rx Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves 2/26
RX 3 rounds for reps: 1:00 Box Jumps (24/30″) 1:00 double KB / Dumbbell Push Press push (35/53 lb) 1:00 GHD sit-ups 2/27 RX 7 sets for load: 3 Overhead Squat 2/28 RX For time: 42/60 calorie Row then… 21-15-9-3: Toes-to-Bar Weighted Box Step (20/24 in) (35/50 lb) Alternating DB snatches (35/50 lb) then… 42/60 calorie Row – Use a single DB for step-ups and DB snatches. 3/1 RX 4 rounds for time: 400-m Run 20 Dumbbell Hang Power Clean (25/35 lb) 100-m DB Front Rack Carry (25/35 lb) – Use two DBs for all movements. 3/2 RX AMRAP 10: 20 Wall Balls (14/20 lb)(10/11 ft) 10 Strict Pullup 3/3 CrossFit Open 23.2 3/4 RX AMRAP 15 with a partner: 5-10-15-20… Clean and Jerk (125/185 lb) Synchronized Situps Synchronized Box Jump Over (20/24 in) – Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.  WARM-UP
1 set: :30 Assault Bike 5 Snatch Grip Deadlift (empty barbell) 10 alternating Samson stretches 10 PVC Pass-throughs 1 set: :30 bike 5 Snatch High Pull (empty barbell) 10 Reverse Lunges 10 pvc pipe around the world 1 set: :30 bike 5 Muscle Snatch (empty barbell) 10 Scap Push-ups 10 alternating Jumping Lunge 1 set: :30 bike 5 Hang Power Snatch (empty barbell) 10 Pushups 10 Air Squats 3 sets: 3 hang power snatches – Rest 1:00 between sets. NOTES
Pre-workout: Every :30 for 10 sets: 1 Power Snatch RX On a 15:00 clock: Max calorie Assault Bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 Hang Power Snatch (95/135 lb) 6 Pushups 9 Air Squats INTERMEDIATE On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (65/95 lb) 6 push-ups 9 air squats BEGINNER On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (35/45 lb) 6 knee push-ups 9 air squats Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 4 sets for load and quality: 100-m DB Farmer Walks 1:00 sandbag bear hug hold Stimulus & Goals
Workout 3: 15 min 3 sets for quality: 10 DB windmills / arm 20 GHD Hip Extension :30 GHD Sorenson hold NOTES
Stretching: 10 min 2 sets: :30 frog stretch :30 Couch Stretch / leg  Warm Up
On a 4:00 clock: 1 shuttle run 5 light Thruster (athletes can add weight as desired) 5 jumps to a pull-up bar 5-7 sets x 1 thruster building up to the first two attempts for 23.2B 1 set: 2 Burpee Pull up 2 shuttle runs (1-rep = 50 ft) CrossFit Open 23.2 RX Complete as many reps as possible in 15 minutes of: 5 Burpee Pull up 10 shuttle run (1 rep=50 ft) – Add 5 burpee pull-ups after each round. Immediately followed by 23.2B 5 minutes to establish: 1-rep-max Thruster (from the floor) INTERMEDIATE (Scaled Option) Complete as many reps as possible in 15 minutes of: 5 Burpees 10 shuttle runs (1 rep=50 ft) – Add 5 burpees after each round. Immediately followed by 23.2B 5 minutes to establish: 1-rep-max thruster (from the floor) BEGINNER (Foundations Option) Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep=50 ft) – Add 5 burpees after each round. Immediately followed by 23.2B 5 minutes to establish: 1-rep-max thruster (from the floor) Competition: 95 min EMOM 15: Min. 1 | :40 Dumbbell Deadlift (35/50 lb) Min. 2 | :40 Hollow Hold Min. 3 | :40 Banded Side Steps NOTES
5 sets for load: 1 Power Clean 3 drop sets: 2 power cleans – Use 70% of your best single above. NOTES
Stretching 1 set: 1:00 alternating Scorpion Stretch 1:00 lying hip crossover  DYNAMIC WARM-UP | 6:00
2 sets w/ a partner: :30 med ball chest passes :30 med ball underhand tosses :30 med ball side passes/side :30 Medicine Ball Squat + throw – Rest :20 between sets. LOADING | 5:00 EMOM 5: 5 quick single Power Clean – Gradually increase loading to first working set weight. RX / Intermediate / Beginner 9 sets for load: 5-5-3-3-3-1-1-1-1 Power Clean Competition: Rest Day STRETCHING | 3:00 2 sets: :30 alternating Scorpion Stretch :30 forearm stretch / side  WARM-UP
1 set: 1:00 Row (easy) 10 Scorpion Stretch 10 Pushups 10 Kip Swing 1 set: 1:00 row (moderate) 10 Push up + reach 10 Single Arm Ring Row / side 1 set: 1:00 row (hard) 5 Wall Walk 10 Shoulder Taps (back-to-wall) 10 feet-elevated Ring Rows EMOM 5: 15-25-ft Handstand Walk NOTES
RX 4 x 2:00 rounds for distance: 17/24 calorie Row Max distance Handstand Walk – Rest 1:00 between rounds. then… 4 x 2:00 rounds for calories: 24 Pushups Max calorie row – Rest 1:00 between rounds. – Score is total distance walked plus total calories rowed. INTERMEDIATE 4 x 2:00 rounds for distance: 12/18 calorie row Max rep Wall Walk – Rest 1:00 between rounds. then… 4 x 2:00 rounds for calories: 18 push-ups Max calorie row – Rest 1:00 between rounds. – Score is total distance walked plus total calories rowed. BEGINNER 4 x 2:00 rounds for distance: 8/12 calorie row Max distance Bear-crawl – Rest 1:00 between rounds. then… 4 x 2:00 rounds for calories: 12 push-ups Max calorie row – Rest 1:00 between rounds. – Score is total distance walked plus total calories rowed. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min 5 sets for load: 1 Push Press 3 drop sets: 2 push presses – Use 70% of your best single. NOTES
Workout 3: 15 min Every 3:00 for 12:00: 10 single-arm Dumbbell High pull / arm 10 feet-elevated Ring Rows – Rest the remaining time in the 3:00 interval. NOTES
Stretching: 10 min Accumulate: Banded Shoulder Stretch / Side Hey Y’all:
You are probably getting emails stating that your scores are not validated. I am getting them as well. All the scores have been validated. I double-checked this morning that none are waiting. I'm not sure what is wrong with CrossFit’s website / auto email, but if anything comes up , I will let you all know. -C-  WARM-UP
4 sets: 200-m jog 10 alternating single-leg toe-touches 10 Samson stretches 10 alternating toe touch in plank 10 Air Squats + Good Mornings :30 Double Unders NOTES
RX 3 rounds for time: 400-m Run 80 Double Unders 40 Walking Lunge INTERMEDIATE 3 rounds for time: 400-m run 1:30 double-unders 40 walking lunges BEGINNER 3 rounds for time: 200-m run 80 Single-Unders 20 walking lunges Post-workout: 3 sets: 100-ft. single-DB overhead walk / arm (35/50 lb) Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min 3 sets for time: 800-m Run – Rest 2:00 between sets. Stimulus & Goals
Workout 3: 20 min 4 rounds for time: :30 L-Sit 7 Power Clean (125/185 lb) 15 Toes-to-Bar Stimulus & Goals
Stretching: 10 min 2 sets: :30 Lacrosse Ball Roll / Foot :30 hamstring stretch / leg |