CrossFit – Fri, Mar 15
Workout Option 1
Open 24.3
<p>This is the placeholder for CrossFit Open workout 24.3.<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 <a target="_blank" rel="noopener noreferrer" href=";
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 PVC Pass Throughs<br>10 PVC Around the Worlds<br>-into-<br>3 sets:<br>10 Kip Swings<br>5 Ring Rows<br>5 Hang Muscle Clean + Shoulder Press (empty bar)<br>5 Up Downs<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>3 Pull Ups<br>3 Hang Clean and Jerks (Build in weight)<br>2 Bar Facing Burpees</p>
Workout Option 2
Wade (2 Rounds for reps)
<p>Freedom (RX’d)<br>21-15-9 <br>Pull-ups<br>15-12-9<br>Bar Facing Burpees<br>-Rest 5:00-<br>21-15-9<br>Hang Clean and Jerks (95/65)<br>15-12-9<br>Bar Facing Burpees<br>(KG conv: 43/29)</p><p> </p><p>Independence<br>15-12-9<br>Pull-Ups<br>Bar Facing Burpees<br>-Rest 5:00-<br>21-15-9<br>Hang Clean and Jerk (75/55)<br>15-12-9<br>Bar Facing Burpees<br>(KG conv: 34/25)</p><p> </p><p>Liberty<br>21-15-9 <br>Ring Pull-ups<br>15-12-9<br>Up Downs<br>-Rest 5:00-<br>21-15-9<br>Dumbbell Hang Clean and Jerk (light)<br>15-12-9<br>Up Downs</p><ul><li>Target time each set: 4-6 minutes</li><li>Time cap each set: 8 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>12 Ring Y Raise @ moderate weight – maintain quality</li><li>10 Standing KB Crush Grip French Press @ moderate weight – maintain quality</li></ul><p>-Rest 1 min between rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min seal pose<br>1 min bicep stretch on wall<br>1 min tricep lacrosse ball smash (each side)</p>
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