MONDAY 6 March 2023
Warm-up2 Rounds 5 Walkers 10 Ring rows 10 Heel touches 10 PVT PT 10 PVC GM 2x (bar) 10 Snatch grip deadlift (Foundations: 10 KB Deadlift) 10 Hang Power Snatch (Foundations: 10 KB Russian Swings) 1x Warm-up to the the second round snatch weight for your division Workout Crossfit open 23.2 RXScaledFoundations5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)*If completed before the 6-minute timecap, add 3 minutes to the time cap andcomplete:20 strict handstand push-ups50 double-unders9 snatches (weight 3)*If completed before the 9-minute timecap, add 3 minutes to the time cap andcomplete:20 strict handstand push-ups50 double-unders6 snatches (weight 4)5 scaled wall walks50 single-unders15 snatches (weight 1)5 scaled...
FRIDAY 3 March 2023
Warm-up 3x10 Push-ups10 Double DB Deadlift10 Ring Rows 10 Calf raises S&TOpen Gym Workout 3 Sets:3:00 minutes AMRAP15 Dumbbell Bench Presses 2x20/2x1550m Farmers Carry with DumbbellsMax Strict Pull-Ups in the Remaining TimeRest: 2:00 between sets OR Crossfit open 23.3 ...
THURSDAY 2 March 2023
2x 10 Sit-up 20 Russian twist (L+R=2) 20s Handstand hold 20 Lateral line hops S&T 5 sets: 4 Windmills L + 4 Windmills R Work up in weight Scaling: low hang windmill/DB windmill Workout 25-20-15-10-5 2 x Double unders (50-40-30-20-10) Russian Twist 15kg/10kg plate (L+R = 1) Box jumps ...
WEDNESDAY 1 March 2023
Warm-up 2x 30s Squat Hold 20 Air Squat 10 Alternating battle rope 20 Box Step-ups 1x 40s Pidgeon (L) 40s Pidgeon (R) 20 Bend + Bow Workout EMOM (12 minutes) - Start on different stations Min 1: Max Battle rope Min 2: Max Med-ball squats (10/7) Min 3: Max HR Push-ups Min 4: Rest ...
TUESDAY 28 February 2023
Warm-up 2x 10 Alt lunge 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Hanging knee raises Skill/Warm-UpA) Handstand Hold (Freestanding or Wall Supported)/Pike HoldAccumulate 2:00 minutes B) Dead HangAccumulate 2:00 minutes *achieve in minimal sets as possible. Workout 3 Rounds 15 Toes to Bar/K2E/Hanging knee raises14m (7m + 7m) Dual Kettlebell Lunge, Left Arm Overhead + Right Arm Front Rack 2x20/2x15 Scaled: both front rack/goblet 15 Handstand Push-up/Pike push-up/Sitting press14m (7m + 7m) Dual Kettlebell Lunge, Right Arm Overhead + Left Arm Front Rack 2x20/2x15 Scaled: both front rack/goblet 15 Toes to Bar/K2E/Hanging knee raises ...
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