CROSSFIT – Fri, Feb 17
Peak 180 – CROSSFIT
Warm-up
3 Sets, For Quality
12/9 Calorie Row
12 Alternating Leg V-Ups
9 Barbell Good Mornings, 45/35lb
6 Barbell Back Squats, 45/35lb
15 Second Ring Support Hold + 15 Second Ring Dip Hold
Once you have completed the above General Warm up, begin building up to your workout scaling options, then complete the Primer.
Primer
Primer:
12 Cal Row (4 Cal Easy, 4 Cal Mod, 4 Cal Hard)
6 Toe to Bar or Hanging Knee Raises
6 Wall Balls
6 Power Cleans (3 TnG + 3 Quick Singles)
3 Ring Muscle-Ups or Pull-Ups
R: 1:30
9 Cal Row @ Goal Pace
6 Toe to Bar or Hanging Knee Raises
6 Wall Balls
6 Power Cleans (3 TnG + 3 Singles)
3 Ring Muscle-Ups or Pull-Ups
The focus of the primer today is to raise heart rate to the level that we expect to see in the workout and touch on movement patterns to get things flowing.
R: 3:00-4:00 before the workou t
Metcon
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
F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb
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
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups
F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb
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
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 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
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
We should start the rower at about 85% and keep the heart rate under control here as the rest of the workout will take a lot of energy. Holding back a bit in order to push the reps on the toe to bar as well as pushing for big sets on the wall balls will help to make up a lot of time. On the power cleans we should see quick singles to bring down the heart rate and save the grip going into the ring muscle-ups. For those that get back to the rower, let loose and see what you got!!
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose