CrossFit WOD, February 17, 2024

Feb 17, 2024 by opengym in WOD 0 Comments

CrossFit – Sat, Feb 17

Warm-up

Warm Up

1. Movement Prep/Activation Hip Halo Warmup -into- 8 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30-second double unders 2. Workout Prep 1 set: 10ft Walking Lunge 4 Toes to Bar 10 double unders or singles

Workout

Hershey’s (AMRAP – Reps)

Freedom (RX’d) Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12 Toes to Bar Max double unders (KG conv: 50ft = 15m, DB 22.5/15) * Repeat from Feb 15, 2023 (modified to partner version) Independence Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (35/25) 8 Toes to Bar Max double unders (KG conv: 50ft = 15m, DB 15/10) Liberty Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Walking Lunge 10 Hanging Knee Raises Max single unders (KG conv: 50ft = 15m)<ul><li>Target number of double unders 65+</li><li>Minimum number of double unders (total) before scaling: 35</li></ul>

Gymnastics

Handstand Push Ups (Day 2) (Checkmark)

WARM UP 2 rounds: 10 PVC Pass Throughs 10 PVC Trunk Lifts 10 second Handstand Hold [against wall or Pike Box Hold] 5 Push Ups WORKOUT Advanced & Intermediate: Minute 0-2: Max Kipping Handstand Push Ups Minute 3: REST Minute 4: Max Strict Handstand Push Ups Minute 5: REST Minute 6: Max Push Ups Beginner Minute 0-2: Max Box Handstand Push Ups or Max Plank Hold Minute 3: REST Minute 4: Max Push Ups or Modified Push-ups Minute 5: REST Minute 6: Max Hold of Pike Box Handstand or Plank

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Time)

4 rounds:<ul><li>10 Deficit Sumo DB/KB Deadlift @ moderate weight</li><li>10 GHD Hip Raise @ moderate weight</li><li>10 Single leg DB Romanian Deadlift (each side) @ moderate weight</li><li>7 Alligator Rolls (each side)</li><li>10 Standing Banded Pallof Press (each side)</li></ul>*Rest 3 minutes b/t rounds

Cooldown/Mobility

Mobility

1 min standing QL doorway/rig stretch (each side) 1 min foam roll lats (each side) 1 min thread the needle (each side)

CrossFit WOD, February 17, 2024

post author opengym

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