Pic courtesy of The CrossFit Games.

Guys!  The CrossFit Worldwide Open starts this week!  For the next 3 weeks, CF HQ will release their Open Workout on Thursday afternoon.  It will be the Workout of the Day on Friday.  Get psyched!!!  If you want to see how you stack up to the rest of the world, register for the 2024 CrossFit Open here.

Warmup:

3 Rounds:

200M jog

8 Spider-Man Lunge w/twist

6 Hollow Rocks

6 Alternating V-Ups

5 Kip Swings

Then…

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

S/S/S:

12 Min EMOM:

Min 1 – :20 Hollow Rocks

Min 2 – :20 Superman Hold

Min 3 – :20 Scap Pull Up Hold

Min 4 – :20 Hanging Tuck Hold

Rest 5 Min before doing main WOD.

 

Videos courtesy of OPEX Fitness.

Looking to get some core activation today prior to the WOD.  The holds will be long enough to push you, but not kill you.

WOD:

For Time:

25 Ab-Mat Sit Ups

50 Walking Lunges

25 V-Ups

50 Walking Lunges

25 Knees to Elbow

50 Walking Lunges

25 Toe2Bar

50 Walking Lunges

 

Time Cap – 20 Min

Video courtesy of NC Fit.

Our goal today is to put a little fire on your core starting at the top and working our way down.  Look to keep the core flexed in the movements so you keep control of your body rather than just flailing around.

Scaling Options:

Ab-Mat sit ups -> feet anchored (ELITE: GHD Sit Ups)

V-Ups -> Alt V-Ups

Knee-2-Elbow -> Hanging knee Raise

Toe2Bar -> Hanging knee Raise, Laying Toe2Rig

Lunges -> 1 Air Squat + 2 steps per rep

Cool Down:

Cobra Pose – 2 Min

 

Lying Thoracic Rotation – 10 per side