MONDAY 20 February 2023
Warm-up
2 Rounds
4 Pause Squats + 4 Jumping squats
8 Sit-ups
8 KB Deadlifts
8 KB Swings
8 KB Sumo deadlift High-pulls
8 Hang Cleans (bar)
8 Medball slams
1 Round
1 Set Hanging knee raises/T2B (you decide the reps, feel out what you want to do for the workout)
2/3 Sets warming up to the clean weight
1/2 sets pull-ups/MU’s
1 set wall-balls
Workout
Crossfit open 23.1
Complete as many reps as possible in
14 minutes of:
| RX | Intermediate | Foundations |
| 80 Sumo Deadlift High pulls (20/15) 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 7kg ball to 9-ft target, 42kg cleans ♂ 20lb ball to 10-ft target, 61Kg cleans | 80 Sumo Deadlift High pulls (20/15) 50 hanging knee raises 40 wall-ball shots 30 cleans (65/95 lb) 20 chin-over-bar pull-ups ♀ 5kg ball to 9-ft target, 30kg cleans ♂ 7kg ball to 10-ft target, 43Kg cleans | 60 Sumo Deadlift High pulls (20/15) 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups ♀ 5kg ball to 8-ft target, 15kg cleans ♂ 7kg ball to 9-ft target, 20Kg cleans |
*Barbells are separated from the wall-ball target and pull-up bar by 2.4m at least
OR
If you’ve done the open already:
Warm-up
3x
10 Push-ups
10 Sit-ups
10 Ring Rows
Pump sesh
For Time (In Any Order/Combination):
40 DB bent over rows (Alt: ring rows if space allows)
40 DB Hang Cleans (Alt: pull-ups if space allows)
40 DB Push-ups (Alt: ring push-ups if space allows)
40 Reverse Curls (Bar)
*DB’s: 2×15/2×10
*In any order/combination
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