Pic courtesy of Trail Runner Nation.  So, the CrossFit Open has ended. Now what?  Well, we do what we always do,…improve our fitness!

Warmup:

200m jog

Walking Lunge 30’

Spider-Man Lunge 30’

200M jog

Inchworm 30’

Side Lunge 30’

10 Squat2Stands

Barbell Warmup – With an empty bar, perform 5 Reps of Good mornings, Back Squat, Pause Back Squats. Then work up to starting weight for Back Squats.

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 23Jan2025

Video courtesy of Catalyst Athletics.

Re-test week kicks off with our 5X5 re-test of Back Squats!  Let’s see if the last 9 weeks paid off.  The goal is each set you do today should be heavier than the corresponding set from 23Jan.

WOD:

2 Rounds:

800M Run

50 Walking Lunges

 

Goal – sub 14 Min

Time Cap – 17 min

Video courtesy of CrossFit HQ.

The goal today is a steady-state pace on the runs so you can jump straight into the walking lunges.  Be safe on the knees in the lunge!

Scaling Options:

Run -> 48/34 Cal Echo Bike

Lunges -> 100 Air Squats

ELITE: wear 20/14# vest for WOD

Cool Down:

Leg Bleeds – 2 Min

 

 

Couch Stretch – 1 Min Per side