Strength
Shoulder Press 4x3
Every 1:30 x 4 sets
3 Shoulder Press @65%
WOD
"CrossFit Open WOD 21.3"
For Time 18:00 Cap:
15 Front Squats 95#/65#
30 Toes to Bar
15 Thrusters 95#/65#
-Rest 1:00-
15 Front Squats 95#/65#
30 Chest to Bar Pull Ups
15 Thrusters 95#/65#
-Rest 1:00-
15 Front Squats 95#/65#
30 Bar Muscle Ups
15 Thrusters 95#/65#
Note: We have extended the time cap to 18:00 for today.
WOD
"Star of Bethlehem"
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats 95#/65#
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-
(Score is total Reps)
Accessory
4 sets:
10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL (each side) RPE 6-7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Strength
Back Rack Lunges 4x8
4 sets
8 Back Rack Lunges (per leg), build across sets based on feel
WOD
"Black Cat"
For Time:
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (Scal 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
Accessory
Gymnastics Skill Session
Today we're taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.
Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups
Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.
WOD
"Pit Now!"
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (Scale 2 Wall Walks)
*Score is slowest set
