Warmup:

200M jog

Walking lunge 30’

10 Push Ups

10 Kneeling Lat stretch

Walking Lunge 30’

:20 Hollow Hold

:20 Superman Hold

Reverse walking lunge 30’

10 Thoracic High Fives

5 Push Up to Down dog

Reverse Walking Lunge 30’

On rig: Complete 5 reps of: Scap Pull Ups, Beat Swings*, Kip Swings**, Strict Pull Ups or Ring Rows, Kipping Pull Ups or ring rows, Toe2Bar

Videos courtesy of Strict Strength and Chalk Fitness, respectively.  Demos of the Beat Swing and the Kip Swing.  Trouble seeing the difference, check out this video (courtesy of CrossFit Thrive ) showing 2 beat swings + 1 kip swing…

WOD:

2023 CrossFit Games Age Group Quarterfinal WOD 1

3 Rounds of:

2 x 25-ft DB walking lunge (hang position) (50/35)

20 Toes2Bar

Immediately followed by:

2 Rounds of:

2 x 25-ft DB walking lunge (rack position)

15 Chest2Bar Pull-ups

Immediately followed by:

1 Round of:

2 x 25-ft DB walking lunge (overhead position)

10 Bar Muscle-Ups

Time cap: 20 minutes

Video courtesy of The CrossFit Games.

Today we take our second stop through the 2023 CrossFit Games Age Group Quarterfinal WODs.  This one is spicy!  Good amounts of weighted lunges with arms in different positions as you go through and some challenging gymnastics movements mixed in between.  Steady pace the lunge and try to attack the gymnastics movements!

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE-70/50)

Chest2Bar Pull Ups -> Pull Ups -> Banded strict Pull Ups -> Toenail Pull Ups -> Buddha Pull Ups -> Ring Row

Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Muscle Ups ->> Burpee to Pull Up

Cool Down:

Saddle Pose on Med Ball – 2 Min

Roll out Lats – 10 passes per side