CrossFit – Fri, Mar 1
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3 sets<br>1:00 row (easy pace)<br>5 Alternating V-ups (each side)<br>5 Wall Balls (focus on breathing and arm cycling)<br>5 Power Cleans (build across)<br>3 Burpee Pull-Ups<br><br><strong>2. Workout Prep</strong><br>1 set<br>5/4 Calorie Row<br>3 Toes to Bar<br>5 Wall Balls<br>3 Power Cleans (80% of Workout Weight)<br>1 Muscle Up or Burpee Pull-Ups</p>
Workout Option 1
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
<p>Freedom (RX’d)<br>60 Calorie Row<br>50 Toes to Bar<br>40 Wall Balls (20/14)<br>30 Cleans (135/95)<br>20 Muscle Ups<br>14 min CAP<br>(KG conv: WB 9/6, PC 61/43)</p><p> </p><p>* Official scorecard with division details can be found here: <a target="_blank" rel="noopener noreferrer" href="; </p><p>Independence<br>AMRAP 14 Minutes<br>50/40 Calorie Row <br>40 Toes-to-bars or Knees to Elbows<br>40 Wall Balls (14/10) (10’/9′)<br>30 Power Cleans (95/65)<br>20 Muscle Ups or Burpee Pull-Ups <br>(KG conv: WB 6/4, PC 43/29)</p><p> </p><p>Liberty<br>AMRAP 14 Minutes<br>30/24 Calorie Row<br>30 Hanging Knee Raises<br>30 Wall Balls<br>30 Power Cleans (light)<br>10 Burpee Jumping Pull-Ups</p><ul><li>Target number of Reps: 130+</li><li>Minimum number reps before scaling: 115</li></ul>
Workout Option 2
Open 24.1
<p>This is the placeholder for CrossFit Open workout 24.1.<br><br>CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: <a target="_blank" rel="noopener noreferrer" href=";
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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