by Alex Etzen
Announcements
90 minute Open Seminar!!!
– Saturday 3/6 @ 1pm (Handstand Push Ups, Handstand Walk & Pistols)
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6 week body fat test for the Nutrition Challenge must be submitted by Friday. Email [email protected] ASAP if you still need to do a test.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 250m Row
– 10 Hip Extensions
– 10 KB Deadlifts
– 10 Mountain Climbers
– 10 Good Mornings
– 10 Scap Push-ups
Strength
Metcon (No Measure)
10 Minute EMOM
– Min 1 – 10 Glute Bridges
– Min 2 – 10 Squat to a medball with arms locked out in front holding a medball
Workout
RX: CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
Deadlift: The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads.
Box Jump: You may jump or step up or down as long as both feet start on the ground and both feet end on the box with the hips and knees fully open while in control.
55+: CrossFit Games Open 14.3 Masters 55+ (AMRAP – Reps)
8 Minute AMRAP:
10 Deadlifts, 95#/65#
15 Box Jumps, 20″
15 Deadlifts 135#/95#
15 Box Jumps, 20″
20 Deadlifts. 185#/115#
15 Box Jumps, 20″
25 Deadlifts, 225#/135#
15 Box Jumps, 20″
30 Deadlifts, 275#/155#
15 Box Jumps, 20″
35 Deadlifts, 315#/185#
15 Box Jumps, 20″
Deadlift: The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads.
Box Jump: You may jump or step up or down as long as both feet start on the ground and both feet end on the box with the hips and knees fully open while in control.