Thursday December 28, 2023

Warmup

1:30 bike/row

10 squat jumps

10/side OH press

10/side RDL

10 plank pull throughs

10/side lateral box step-ups

10 banded hollow body pull downs

Mobility

Banded shoulder distraction :30/side

Pigeon pose on box :30/side

Skill/Strength

50 toes to bar in fewest sets possible

5 minute cap.  Your score is the number of sets it takes.  Best possible score is 1.  Modify by doing hanging knee raises or a v-up variation.

Then, spend some time warming up for the WOD.

WOD

Christine

3 rounds:

500m row

12 deadlifts (bodyweight)

21 box jumps

F:  21 kb swings instead of deadlifts

P1:  as written (this is the RX for this workout)

P2:  .75 BW deadlifts

C:  1.25x BW deadlifts

C+:  1.5x BW deadlifts

Or…

CrossFit Open 17.1

10 DB snatch (alternating r/l)

15 burpee box jump overs

20 DB snatch

15 burpee box jump overs

30 DB snatch

15 burpee box jump overs

40 DB snatch

15 burpee box jump overs

50 DB snatch

15 burpee box jump overs

20 minute time cap.

F:  light DB; regular burpees or burpee step ups

P1:   50/35 (this is the RX for this workout)

P2:  35/25