Pic courtesy of The CrossFit Games site. The Open is upon us!  Thursday afternoon, CrossFit HQ will drop the workout for 23.1.  It will be our WOD for this coming Friday, so tune into the CrossFit Games site or YouTube channel Thursday evening to see what is in store.

Warmup:

Walking lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

5 Cobra to Hip Snap

5 broad jumps

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

5 Rounds:

3 Wall Walks

25-foot Burpee Broad Jumps

10 Alternating Pistols

15 Toe2Bars

-Rest 1 Min between Rounds

(Elite Version: 3 Wall Walks, 25’ Handstand Walk, 10 Pistols, 20 Toe2Bar)

Video courtesy of Train FTW.  Quick demo for the Burpee Broad Jumps.

This week we kick off with what will feel like 5 mini-WODs.  You are mean to push your pace just a little bit through each round as you will get a minute of rest after each round.  That said, still make sure we are getting full range of movement on each exercise.  With the wall walks, still start and finish each rep at the bottom of a push up, make sure you get at least within 6” of the wall at the top. Try to cover as much distance as you can for each burpee broad jump until you get to the 25’.  On the pistols, get that hip crease below the knee in each rep.  Lastly, make sure the toes make contact with the bar in the Toe2Bars

Scaling Options:

Wall Walk -> wall walk to controlled height -> 8 Shoulder taps per 1 wall walk

Pistols -> Banded pistols

Video courtesy of Invictus Fitness

Toe2Bar -> Alt single-leg Toe2Bar -> Kipping Knee raise -> Strict Knee raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Banded Shoulder Stretch – 1 Min per side

Couch Stretch – 2 Min per side