WARM UP – MOBILITY
2 rounds:
30-45s skipping
Dynamic joint rotations + activations drills (banded glute steps, pull aparts / presses)
—
Pre-squat hip openers
Warm-up / review thrusters + back squats w/ empty barbell
WOD A
Every 3 min x 3 sets:
10 Back squats
—
– Work in the 55-65% range today, looking for some smooth sets that are challenging by the last few reps, try to build from 12’s a few weeks ago (measure added for reference)
– Feel free to warm-up / practice some gymnastics (pull-up variations) for WOD B between sets
BACK SQUAT X 10
BACK SQUAT X 12
WOD B
CROSSFIT OPEN 22.3 RX
For time: (12 min time cap)
21 pull-ups
42 double-unders
21 thrusters 95/65lb
18 chest-to-bar pull-ups
36 double-unders
18 thrusters 115/75lb
15 bar muscle-ups
30 double-unders
15 thrusters 135/85lb
—
– add uncompleted reps as seconds (e.g. 10 reps remaining = 12:10)
— OR —
CROSSFIT OPEN 22.3 SCALED
For time (12 min cap):
21 jumping pull-ups
42 single-unders
21 thrusters 65/45lb
18 pull-ups
36 single-unders
18 thrusters 85/55lb
15 chest-to-bar pull-ups
30 single-unders
15 thrusters 105/65lb
—
– pull-up bar just be at least 6″ above head for jumping pull-ups
– add uncompleted reps as seconds (e.g. 10 reps remaining = 12:10)
ACCESSORY
2-3 rounds:
12-15 GHD Sit-ups (scale ROM or to weighted anchored sit-ups)
20-30 Weighted Russian twists
30-40 Mountain climbers
– rest 2-3 mins between rounds
