CrossFit – Sat, Feb 7
Warm-up
Warm Up
Movement Prep/Activation:
9:00 AMRAP
30-second Row
5 Scap Pull Ups
5 Single Arm Ring Rows (each)
5 Toe Assist Ring Muscle Ups
5 Wall Balls
Workout Prep:
1 Round
5 Wall Balls
5/4 Calorie Row
1 Muscle Up
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Accessory/Core
Core Work (Checkmark)
3 sets:
10 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
20 Plank KB Pull Unders
-Rest 1:00 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.
Cooldown/Mobility
Mobility
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
FREEDOM (RX):
Open 20.5
For time, partitioned any way:
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (20/14)
Time cap: 20 minutes
(Scored by Time. If capped, note reps completed at 20 minutes)
(KG conv: 9/6 WB)
Official scorecard with full workout details and variations: games-assets.crossfit.com/af0s9jfw-v7.pdf
INDEPENDENCE:
For time, partitioned any way:
60 Chest to Bar Pull Ups
80 Calorie Row
120 Wall Balls (14/10)
(KG conv: 6/4 WB)
LIBERTY:
For time, partitioned any way:
40 Jumping Pull Ups
50 Calorie Row
60 Wall Ball Thrusters (light)