Friday 3.3.2023

*Reminder: Friday Night Lights (our last of the year) is tonight at 5:30pm!

*Note: Just as in the prior weeks, please be sure to check all of the standards for the workout (and line up judging, if necessary) if you plan on completing the Open Test during class time.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Sumo Deadlift x 8 reps @ 21X1
(Build to a heavy set of 8 reps at tempo for today)
Rest 30 seconds
Alternating Top Down Dumbbell Bench Press x 12-16 reps @ 20X0
Rest 30 seconds
Supinated Grip Band Pull Aparts x 16-20 reps @ 10X0
Rest 60-90 seconds

B. Against a 12-minute clock, complete:
3.6.9.12.15...
Calorie Row or Ski
Russian Kettlebell Swing
Hand Release Push-up

“OPEN WORKOUT”

A. Take 15 minutes to build to today's heavy Single Snatch

B. "Open Test 23.3"
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-Unders
15 Snatches (weight 1)
5 Wall Walks
50 Double-Unders
12 Snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 Strict Handstand Push-ups
50 Double-Unders
9 Snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 Strict Handstand Push-ups
50 Double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

*See all of the details, as well as the Scaled version and standards, by heading to games.crossfit.com

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds