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
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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