CrossFit WOD, January 20, 2024 | CrossFit Alabaster

CrossFit – Sat, Jan 20

Warm-Up

2 ROUNDS

50 Single Unders

10 Alt. Lunges

10 Ring Rows

5 Scap Pull-Ups

Into…

2 ROUNDS

:30 Double Unders*

7 BB Front Squats

7 BB Strict Press or Push Press

7 Challenging Ring Rows

7 Kip Swings

*Option for Single-Single-Double Unders.

Skill – All

4 SETS*

3 Pull-Ups

2 Chest to Bars

1 Bar Muscle-Up

*Option for Alternative complex…

3 Kip Swings

2 Pull-Ups

1 Chest to Bar

(No Measure)

Workout – Performance

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
https://games.crossfit.com/workouts/open/2022/3?division=2&workout_tiers=rx

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Workout – Fitness

CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
https://games.crossfit.com/workouts/open/2022/3?division=1&workout_tiers=scaled

KG BB1: (30/20)

KG BB2: (38.5/25)

KG BB3: (48/30)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30 Pull-Ups

90 Double Unders

30 Thrusters (Athlete Choice, Light)

20 Chest to Bars

60 Double Unders

20 Thrusters (Athlete Choice, Moderate)

10 Bar Muscle-Ups

30 Double Unders

10 Thrusters (Athlete Choice, Heavy)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY

1:00/1:00 Lacrosse Ball Bottom Foot Smash

10 Banded Ws

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)