Warmup:

2 sets:

:30 row (easy pace)

:20 row (moderate pace)

:10 row (fast pace)

– Perform straight through for 60 seconds of work.

then…

1 set:

10 PVC Pass thrus

5 Spider-Man Lunge per leg

10 empty bar good mornings

:30 Plank Shoulder Taps

5 inch worm + push-up

10 single-leg toe touches per leg

2 Wall Walks

Barbell warmup – With a bar in clean grip, perform 3 reps of: dip/shrug, high hang power clean, hang power clean, power clean from mid shin. Switch to Snatch grip and per form 3 reps of: dip/shrug, high hang power snatch, hang power snatch, power snatch from mid shin

WOD:

Video courtesy of The CrossFit Games.

CrossFit Open 25.3

For Time:

5 Wall Walks

50-Cal Row

5 Wall Walks

25 Deadlifts (225/155)

5 Wall Walks

25 Cleans (135/85)

5 Wall Walks

25 Snatches (95/65)

5 Wall Walks

50-Cal Row

 

Time cap: 20 minutes

For full details, WOD options, and official score sheet, go here.

So, this one is about stamina and endurance. Know that going in and fight to keep good form even when you are tired. Engage the core in the wall walk so your hips don’t sag and cause your back to arch, making reaching the end point near impossible. Sit tall on the rower to keep breathing normal and your back from frying. Do NOT stiff-leg these deadlifts. keep the chest up so you can breathe as well. In the cleans, make sure you keep the arms long until you jump. On the Snatches, don’t round the back on the way down.

Scaling Options:

For time:

5 scaled wall walks

50-cal. row

5 scaled wall walks

25 deadlifts (135/85)

5 scaled wall walks

25 cleans (95/65)

5 scaled wall walks

25 snatches (65/45)

5 scaled wall walks

50-cal. row

Time cap: 20 minutes

Cool Down:

Forearm mash on bar – 1 Min per side

 

Couch Stretch – 1 Min per leg