Friday 2.17.2023

*Friday Night Lights for Open Workout 23.1 will start this evening at 5:30pm! (This means there is no 5:30pm class) If you are planning on joining us, please arrive promptly to warm up and be placed in a heat. If you haven’t registered yet, and would like to, check out the post here for instructions.

*If you plan on completing the Open workout during class, and need to be judged, please arrange with someone else prior; the “Performance” programming for today is written to accommodate this, but if you need to go off-script to stay within the 60 minutes of class, just speak with your coach prior to getting started.

“FITNESS”

A. Complete as many rounds and reps as possible in 14 minutes of:
7 Strict Pull-ups
14 Single Arm Dumbbell Overhead Walking Lunges (7 each arm)
14/12 Calorie Row, Ski, or Bike Erg*

Rest 4 minutes, then...

B. Complete as many rounds and reps as possible in 14 minutes of:
7 Kettlebell Gorilla Rows (R+L = 1)
14 Box Jumps (step down)
14/12 Calorie Row, Ski, or Bike Erg*

*Choose a different cyclical modality for your second AMRAP than you did for the first.

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (4 sets of each)
Station 1 – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Station 2 – Power Clean + Hang Clean + Jerk (start around 50-60% and build in weight)

Rest until the clock reaches 18:00 (while setting up your equipment), then....

B. "Open Workout 23.1 (and 14.4)" RX
Complete as many rounds and reps as possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14 lb)
30 Power Cleans (135/93 lb)
20 Ring Muscle-Ups

OR

Scaled Version

Complete as many rounds and reps as possible in 14 minutes of:
60 Calorie Row
50 Hanging Knee Tucks
40 Wall Balls (14/10 lb)
30 Power Cleans (93/65 lb)
20 Chin-Over Bar Pull-ups

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds