Warm-Up || Performance & Fitness
500 Meter Row @ easy pace
Followed by …
One set of:
Banded Monster Walks x 30 seconds forward / backward / lateral
Banded Squats x 10 slow & controlled reps
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Squats
CrossFit Open 24.3
For time:
5 Rounds of:
10 Thrusters, (95/65 lbs)
10 Chest-to-Bar Pull-Ups
Rest 1 minute, then:
5 Rounds of:
7 Thrusters (135/95 lbs)
7 Bar Muscle-Ups
Time cap: 15 minutes
124 reps – 6:39 part 1, 1 round + 3 bmu from part 2… if i did again i’d rest for more than 1:00 before 2… wasted prob 1:30 failing bmu’s at start of part 2 – get at it team
6+13
Tb 6:18
6+20
Math wasn’t happening for me
24.3 rx at 40 y/o
Part 1: 10:19
Part 2 cap +6BMU
63 reps
This felt good. HR staid between 168-172 any faster and I wound’t have gotten the BMUs at all.
math not a strong suit.
113 reps
A. Five rounds for time of:
5 Strict Handstand Push-Ups
7 Push Presses (115/75 lbs)
9 Toes to Bar
6:40
Rest 5 minutes, then…
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (24 kg kbs)
100-Meter Farmer’s Carry (2×24 kg kbs)
6+1
B. EMOM for 5 minutes:
Even Minutes: 10 GHD
Odd Minutes: 10 Pistols
# 5 + 2 rounds