Pic courtesy of The Morning Chalkup. CrossFit releases its list of equipment we’ll need for the 2022 Open. Get ready for some fun! If you have not registered yet, click here. You can do a search for our affiliate, Joint Strike CrossFit, to join our affiliate team. Will be three fun weeks of WODs, so why not see where we land?
10 Spider-man Lunge
10 Box Step Ups
10 Cobra 2 Downward Dog
10 Thoracic High Fives
5 Box Jumps
10 Hollow Rocks
On Pull Up bar : Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping or butterfly pull ups , kipping knee raise, Toe2Bar
50 Walking Lunges
50 Box Jumps (24″/20”)
Video courtesy of Invictus Fitness. Some good tips on Toe2Bar efficiency. Today’s bodyweight bonanza will give you some good time under tension to work good body control through a wide array of movements. The rep counts are a little on the higher side. So, if you are a gymnastic ninja, do your thing today. If gymnastics skills are still a work in progress, your goal is manageable chunks and very short breaks before continuing on.
Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Push up -> go to knees on the up
Box height -> 20/16 -> as needed