*Do a set every 1 minute and 30 seconds
4 Front Squats @70-75%
4 Front Squats @70-75%
4 Front Squats @75-80%
4 Front Squats @75-80%
4 Front Squats @75-80%
*:20 hold on last rep
Increasing Heart Rate:
2-3 Sets
1:00 Bike/Jog
5 Box Jump w step down
10 Hanging Scap Retractions
5 Kip SWings
5 Inchworms w Push Up
:15 Wall Facing HS Hold
-Then-
Warm up Toes to Bar
Workout Prep (at workout Pace)
3 Cal Bike
3 Box Jump Overs
3 TTB
2 Bar Muscle Ups
1 Wall Walk
5 Sets (:40 on/:20 Off) (20 Minutes)
Minute 1: Max Calorie Bike
Minute 2: Max Box Jump Overs (24/20)
Minute 3: Max Toes to Bar (Rounds 1,3,5) Bar Muscle Ups in Round 2,4)
Minute 4: Max Wall Walks
Score =4 Lines (put your total reps per movement in each line
Target Reps per round
15+ TTB
7+ Bar Muscle Ups
5+ Wall Walks
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
https://games.crossfit.com/workouts/open/2024/2?division=1
2 Minute Lacrosse Ball Trap Smash (Each Side)
2. Hip Halo Activation
Barbell Prep
2-3 Sets
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 ¼ Front Squat
3x In the Hole Front Squat