Pic courtesy of The Barbell Spin. Tune in to the CrossFit Games website or YouTube channel at 1pm local Thursday for the 23.2 announcement. The announcement will happen live at CrossFit Bison and will feature two of the Fittest Men on the Planet, Roman Khrennikov and Pat Vellner, throwing down. Don’t miss it!
Warmup:
200M run
10 Spider-Man Lunge w/twist
10 Squat2stands
10 Thoracic High Fives
10 over & backs
Light DB 50’ OH carry, switch arms at 25’
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, back squats, back squats w/2 sec pause at bottom, move bar to hang and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin
S/S/S:
Back Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Back Squats this cycle. 5 sets of increasingly heavy triples will not be a walk in the park, but stay tight and get through them! Make sure to take enough rest between sets so each set you are hitting it as hard as possible!
WOD:
Every 2 Min for 18 Min, rotate between 3 Stations:
Station 1 – 300M run
Station 2 – 100′ Single DB OH Carry (50/35) *
Station 3 – 15/11 Cal Ski Erg
*Switch arms every 25′
Video courtesy of Functional Bodybuilding. Like last week, we’re still wanting to get some good work in without leaving ourselves overly sore for tomorrow’s Open WOD. Make the movements as smooth as possible rather than muscling through.
Scaling Options:
Run -> 375M Row
DB weight -> 35/25 -> as needed
Joint Strike CrossFit 