CrossFit WOD, January 4, 2023

CrossFit – Thu, Jan 4

Warm-Up
Warm-Up

3 ROUNDS

10/10 Single Leg Calf Raises

35 Single Unders*

10 Air Squats

10 BB Strict Press

*Switch to Double Unders on RND 3.

Into…

1 OPTIONAL ROUND MOBILITY (Time Permitting)

6 Alt. Samson Lunges

6 Kang Squats

12 Alt. Elbow Punches

:20 BB OH Hold

Strength (All)
Push Press (5-4-3-2*)

*Start Moderate and build to Heavy. After every set of Push Press perform :40 of Jump Rope Practice (Doubles or Singles).

(Score is Weight)

Workout – Performance
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

NCFIT Time Cap: 14 MINUTES

Workout – Fitness
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

NCFIT Time Cap: 14 MINUTES

Partner Workout Option
IN TEAMS OF 2… (Time)

20 ROUNDS FOR TIME

5 Thrusters (Athlete Choice, Light)

20 Double Unders or Single Unders

*P1 completes a full round while P2 rests. Once a full round is complete, P2 completes their round. Partners complete 10 rounds each for a total of 20 rounds.

(Score is Time)

Optional Cool Down
3 SETS FOR QUALITY

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)