Warmup:
1:00 Echo Bike
10 Iron Crosses
10 Scorpions
10 Alt. Toe Touch
1:00 Jump Rope
20 Calf pedals in down dog
10 Kneeling Lat Stretch
200M jog
50’ L-arm suitcase carry
50’ R-arm suitcase carry
10 light renegade rows
Video courtesy of The CrossFit Games. Our de-load/transition week is upon us, so we thought what better time to pay tribute to the return of the CrossFit Semifinal stage of the 2023 CrossFit Games! Over the next several weekends, CrossFit will hold its semifinal events, with top performers going on to the 2023 CrossFit Games this July in Madison Wisconsin. So, we will have WODs that are inspired version of the tests those athletes have to complete at the Semifinals.
WOD:
Individual Semifinal WOD 1 Inspired
For Time:
1.25 Mile Echo Bike
100′ Dual KB Farmer Walk (70/55)
15 Renegade Rows (per arm) (50/35)
1200M Run
100′ Dual KB Farmer Walk (70/55)
15 Renegade Rows (per arm) (50/35)
100 Double Unders
100′ Dual KB Farmer Walk (70/55)
15 Renegade Rows (per arm) (50/35)
35 Min Cap
Video courtesy of CrossFit Hubtown. Our first WOD this week is based on WOD 1 of the Individual events. Steady cardio and moving heavy objects is the name of the game. In the Renegade Rows, keep your core tight and hips level
Scaling Options:
Echo bike (ELITE:3,000 M)
KB weight -> 55/53-> as needed
DB weight -> 35/25 -> as needed (ELITE: sub farmer walk and renegade rows for hand-over-hand sled pull @ 225/180)
Video courtesy of Progressive Strength and Conditioning
Run -> 1200M row (ELITE: 2K run)
Dubs -> 200 Single Unders (ELITE 1K Ski Erg)
Joint Strike CrossFit 