CrossFit – Fri, Feb 17
Warm-up
Metcon
CrossFit Games Open 23.1 Foundations (AMRAP – Reps)
14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups
F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*
*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb
Finisher
Cardio Lite (7 Rounds for reps)
7 rounds
1:00 Ski Erg
1:00 Row Erg
1:00 Bike
:10 transition b/t ergs
Easy cardio moving
ArmPump (Weight)
3 rounds
10 Barbell strict press
10 seated Arnold’s press
10 Leaning Lateral raises
10 Barbell Drag Curls (maintain control)
10 Standing DB Tricep French Press
2 Sets
10 Calories Row (moderate pace)
10 Hanging Scap Retractions
6 Kip Swing
2 Hanging Knee Raises
— Build to Power Clean Wt and do 1-2 Muscle UP transitions b/t sets
1 Set:
6 Cal Row
5 Toes to Bar
4 Wall Balls
3 Power Cleans
2 Muscle UPs