CrossFit WOD, January 27, 2024

Jan 27, 2024 by opengym in WOD 0 Comments

CrossFit – Sat, Jan 27

Warm-up

Warm Up

1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep 2 sets: 1 Rope Climb (Half Way) 1 Wall Walk 5/4 Calorie Bike (Workout pace)

Workout

Clark Kent (Time)

Freedom (RX’d) Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 2 Wall Walks Partner 2: 10/8 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Independence Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 1 Wall Walk Partner 2: 10/8 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Liberty Teams of 2 15 Rounds (each) Partner 1: 3 Zombie Rope Climbs 3 Inch Worms Partner 2: 8/6 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed-<ul><li>Target time: sub 25 minutes</li><li>Time cap: 30 minutes</li></ul>

Gymnastics

Gymnastics: Bar Muscle Up Prep (Day 2) (Time)

WARM UP All athletes: 20 Hanging Shrugs 10 Kip Swings 5 Strict Pull Ups or 5 Negative Pull Ups [jump up then lower slowly] WORKOUT On a running clock, for time: Advanced: Unbroken sets of Kipping Bar Muscle Ups 5-4-3-2-1 Intermediate: Accumulate 10 Bar Muscle Ups Novice: Accumulate 10 Box Bar Muscle Ups OR Unbroken sets of Kipping Chest to Bar Pull Ups 8-6-4-2 OR Unbroken sets of challenging Ring Rows 8-6-4-2

Strength/Accessory

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 rounds:<ul><li>10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight</li><li>10 Bent Over Lateral Raises @ moderate weight</li><li>10 Standing KB Crush Grip Bicep Curl @ maintain quality</li><li>10 Tricep Dips @ moderate weight </li></ul>*Rest 3 minutes b/t rounds

Cooldown/Mobility

Mobility

1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)

CrossFit WOD, January 27, 2024

post author opengym

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