18. Februar 2023
Feb
18
CrossFit – Sat, Feb 18
Warm-Up
Warm-Up
3 rds
– 8 cal row
– 8 Beatswings -> 8 Leg-Raises -> 8 Knee-Raises/T2Bs
– 6 Wall-Balls
– 8 MedBall-Power-Cleans -> 8 BB Hang-Power-Cleans -> 8 BB Power-Cleans (weighted)
– 8 Ring-Rows/Banded Hip-Pulls
– 6 Push-Ups
– 8 cal row
– 8 Beatswings -> 8 Leg-Raises -> 8 Knee-Raises/T2Bs
– 6 Wall-Balls
– 8 MedBall-Power-Cleans -> 8 BB Hang-Power-Cleans -> 8 BB Power-Cleans (weighted)
– 8 Ring-Rows/Banded Hip-Pulls
– 6 Push-Ups
WOD-Prep
WOD-Prep
– Work up to the weight for the Cleans
– Perform some RMUs, Pull-Ups
– Talk w/ your judge about standards, positions, …
– Perform some RMUs, Pull-Ups
– Talk w/ your judge about standards, positions, …
WoD
WOD (AMRAP – Reps)
Open 23.1 aka 14.4
Foundations (wodify score: Scaled)
– 60 strokes on the rower
– 50 Sit-Ups
– 40 Wall-Ball @2,5/4
– 30 Cleans @15/20
– 20 Push-Ups
Scaled (wodify score: RX):
AMRAP 14
– 60 cal row
– 50 Hanging Knee Raises
– 40 Wall-Balls @4/6
– 30 Cleans @29/43
– 20 Chin Over Bar Pull-Ups
Rx’d (wodify score: RX+):
AMRAP 14
– 60 cal row
– 50 T2Bs
– 40 Wall-Balls @6/9
– 30 Cleans @43/61
– 20 RMUs
Cooldown
Cooldown
Cheering, Judging and Supporting
2 rds
– 1 min Foamroll Hamstrings e/s
– 1 min Foamroll lower back
– 1 min Couch-Stretch e/s
