CrossFit WOD, February 3, 2024

CrossFit – Sat, Feb 3

Warm-Up
Warm-Up

BIKE SPECIFIC WARM-UP*

MIN 1 – :30 Arms Only / :30 Legs Only

MIN 2 – Arms + Legs RPM 50-60

MIN 3 – Arms + Legs RPM 55-65

MIN 4 – Arms + Legs RPM 60-70+

*By the end of the 4:00 everyone should have a RPM range they plan to hold in the workout.

Into…

2-3 ROUNDS (Time Permitting)

5 Calf + Tib Raises

:30 Jump Rope Practice*

10 Slow Ring Rows

:15 Dead Hang on Rig

:15 Active Hang on Rig

*Options…

Single Unders

Single Single Double Unders

Double Unders

Strength – All
ON A 10:00 RUNNING CLOCK…

Choose One Gymnastics Option…

Gymnastic Options…

Build to a Moderate 2-Rep Weighted Pull-Up

5×5-7 Strict Pull-Ups (Banded Optional)

5×5-7 Max Vertical Ring Rows

(No Measure)

Workout – Performance
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

60 Double Unders

30/25 Cal Bike

15 Pull-Ups

30 Double Unders

15/12 Cal Bike

7 Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

100 Single Unders

20/15 Cal Bike

10 Jumping Pull-Ups

50 Single Unders

12/10 Cal Bike

5 Jumping Pull-Ups

(Score is Rounds + Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)