WARM UP – MOBILITY
** Grab a red band, a light wallball, & a barbell **
–
Laps of rig + dynamic hip openers
Banded shoulder warmups
–
2 Sets:
8-12 Ring rows / jumping pull-ups
8-12 Wallballs
20-30 single or double-unders
8-12 V-ups
– rest 45-60 secs –
–
Thruster tech
WOD A
CROSSFIT OPEN 22.3 RX
For time:
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)
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
3 Super sets:
16-20 Alt. DB hammer curls, straight into;
16-20 Top-down bent over rows
– rest 15-20 secs –
15-20 Banded lat pull-downs from kneeling
– rest 90 secs –
