1:00 Row (easy pace)

10 Alt V-Ups

10-sec hollow hold

1:00 row (med pace)

10 Iron Cross

10 Scorpions

30-sec sprint on row

10 Squat2Stands

10 Hollow rocks

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, move bar to hang and ensure clean grip, and get 5 RDLs, 5 Clean pulls


Clean Pull


Increase weight ea set

Video courtesy of Catalyst Athletics.

Third strike at Clean Pulls this cycle. With hitting 5 sets of 3, our aim is to go even heavier in these than the 5X5 or 3X5 weeks. With the clean pull, really launch those hips open when the bar hits the mid-thigh.  Get explosive!!



Cal Row

Ab-Mat Sit Ups


*200′ Dual KB Farmer walk (70/55) after each round of Sit Ups

Video courtesy of CrossFit HQ.

Friday’s 23.1 kicked off the WOD with a pretty good chunk of Cals on the rower.  In today’s WOD, the Cals per round are lower, so we’re looking to start fast and get even faster every subsequent round.  Throughout each movement today, keep the core engaged!

Scaling Options:

Sit ups -> feet anchored

KB weight -> 55/35 -> as needed

Cool Down:

Side plank – 1 Min per side


Cobra – 2 Min


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s