WOD – Fri, Jan 13
Warm-up
EMOM 8: (Weight)
1 Thruster
Build to their heaviest load during the EMOM. This weight should be heavier than the weight they are planning on using in the workout.
WOD PRIMER
2 sets:
3 thrusters at workout weight
10 double-unders
– Rest :30 between sets.
230113 WOD (Time)
RX
10 rounds for time:
9 thrusters (65/95 lb)
35 double-unders
INTERMEDIATE
10 rounds for time:
9 thrusters (55/75 lb)
35 double-unders
BEGINNER
7 rounds for time:
9 thrusters (35/45 lb)
35 single-unders
<h3>INTENDED STIMULUS</h3><ul><li>CrossFit Games Open workout 17.5 retest.</li><li>10:00-22:00.-</li><li>Complete thrusters in no more than 2 sets. You should be able to perform at least a few rounds with unbroken reps.</li><li>Keep double-unders to :40 or less.</li></ul>
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Cool Down
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
front rack opener
1 set:
10 alternating Samson stretches
5 push-ups to down dog
10 alternating Cossack squats
5 push-ups to down dog
20 lateral hops over the barbell
1 set:
10 shoulder presses (empty barbell)
10 air squats
:30 single-unders
1 set:
10 push presses (empty barbell)
10 front squats
:30 jump rope (freestyle)
1 set:
10 thrusters (empty barbell pause in hole)
:30 double-unders
3×1
1 thrusters (climbing to 70%)