WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch: (Hip / hamstring / squat, Thoracic / overhead + dip extension for those doing ring MU)
Warm-up / Review WOD movements:
Rowing technique
Beat swing / TTB & Knee raise
Air Squat / Wallballs
Power cleans
Pull-ups / ring muscle-ups
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Partner up and judge / count reps for each other. If you signed up for the CrossFit Open them make sure your partner knows the movement standards and have an official score sheet with your name and your judges name on it (if not you don’t need one)
Let first heat warm-up with a warm-up round and working weights.
(Leave ~5 min between heats for 2nd athlete to do a little warm-up round before they start)
WOD A
CROSSFIT OPEN 14.4 / 23.1 RX
AMRAP in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wallballs (20/14 – 10ft/9ft)
30 cleans (135/95lb)
20 muscle-ups
— OR —
CROSSFIT OPEN 23.1 – SCALED
AMRAP in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wallballs (14/10lb – 10ft/9ft)
30 cleans (95/65lb)
20 Chin over bar pull-ups
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If you are a Masters/Teen/Adaptive/Foundations athlete, please refer to the CrossFit Games site for a full workout description.
ACCESSORY
3 sets:
12-15 GHD Hip extensions (or 20-30 Banded good mornings)
15-20 KB oblique side bends
12-15/side Half kneeling banded trunk rotations
– rest ~90s between rounds
