Pic courtesy of the New York Post.  Hope everyone didn’t overdo it for the Super Bowl.  Got workouts to do today!

Warmup:

3 Rounds:

200M jog

8 Air Squats

6 Twisting Push ups

6 Alternating V-Ups

5 Kip Swings

Then…

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

WOD:

“20 Timed Pieces of Angie”

EMOM 20:

5 Pull Ups

5 Pushups

5 Sit Ups

5 Air Squats

Compare to 20221021

Video courtesy of CrossFit HQ.

This week, instead of re-visiting an Open WOD, I wanted to re-visit a few of WODs with some movements we’ll likely see in the Open. So, in 2022 we took a classic benchmark (“Angie”) and took the overall reps (100 per movement), broke them over 20 rounds and allow you to rest a little each round if you get the work done in under a minute.  Like last time, the point of doing this is to work efficiency in these different movement patterns.  Yes, you should move fast to get a small break every minute, but the smoother you move, not only will the reps go faster, but you will conserve energy. See if your movement efficiency has improved from 2022 to now.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Pushups -> off bench

Sit Ups -> feet anchored

Air Squats -> to depth

ELITE: Do WOD w/Vest

Cool Down:

Doorway – 1 Min per side

Lying Thoracic Rotation – 10 per side