CrossFit WOD, January 30, 2024

CrossFit – Tue, Jan 30

Warm-Up
Warm-Up

1 Round

20 Toe Touch Jumping Jacks

8 Push-Up to Pike

10 Barbell Good Mornings

10 Strict Press

Into…

1 Round

20 Toe Touch Jumping Jacks

10 Scap Push-Ups

10 Squat Jumps

10 Hand Release Push-Ups

Into…

1 Round

20 Toe Touch Jumping Jacks

10 Pike Push-Ups

10 Elbow Punches + 10 Hang Muscle Cleans

5 Clean Deadlifts

Strength – All
EVERY 2:00 x 7 SETS* (Weight)

1 Power Clean

+

1 Hang Power Clean

+

1 Hang Clean**

*Start Light and Build to Moderate-Heavy.

**Option for Squat or Power.

(Score is Weight)

Workout – Performance
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

(Score is Total Reps)

KG BB: (85/57)

Workout – Fitness
“OPEN 15.4 — NCFIT REMIX” (AMRAP – Reps)

AMRAP x 8 MINUTES*

3 Hand Release Push-Ups

3 Power Cleans (135/95)

6 Hand Release Push-Ups

3 Power Cleans

9 Hand Release Push-Ups

3 Power Cleans

12 Hand Release Push-Ups

6 Power Cleans

15 Hand Release Push-Ups

6 Power Cleans

18 Hand Release Push-Ups

6 Power Cleans

21 Hand Release Push-Ups

9 Power Cleans

And so on…

*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

KG BB: (60/42.5)

Partner Workout Option
IN TEAMS OF 2… (Calories)

AMRAP x 10 MINUTES

3 Power Clean (Athlete Choice)

6 Handstand Push-Ups or Hand Release Push-Ups

*P1 completes a full round while P2 completes Max Cal Bike. Once a full round has been completed partners switch.

(Score is Total Cals)

Optional Cool Down – All
2-3 SETS FOR QUALITY

15 Empty Barbell Bicep Curls

10 Alt. Deadbugs

15 Empty Barbell Wide Grip Bent Over Rows

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)