CrossFit - Fri, Jan 27- Happy Hour
2023-01-27
CrossFit - Fri, Jan 27- Happy Hour
Warm-up
Power Clean (5 x 5)
Every 2:00 x 5
Cycling
- Touch & Go
- Working Sets @70-80%
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
- Conditioning Category: Threshold. Athletes should move athletes their maximal sustainable pace.
- Workout Flow: Athletes can perform reps and movements in any order/fashion they would like. You are not required to start or finish on any particular movement.
- Ring Muscle-Ups: Athletes can perform this workout as prescribed whether they have ring muscle-ups or not.
- Row: Athletes should be able to hold 700+ Cals/Hr throughout to complete calories as prescribed.
- Wallballs: Athletes should be able to string together sets of 5 or more wallballs to complete loading/reps as prescribed.
- Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
CrossFit - Fri, Jan 27- Happy Hour
Components:
For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.
For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 lb ball to 10/ 9 ft. Time cap: 20 min.
:30 Easy/:20 Mod/:10 Hard Cardio
10 BandedPass Thru
10 BandedAround the World
10 Banded Rows
10 Banded Curls
10 Banded S2OH
Band on Rig...
- Lat Stretch + Scap Retractions/side
- Chest Opener /side
- Arm Across Chest /side
10 Alt Lunge + Reach
10 Alt Cossack Squats
5 Russian Squats
10 Air Squats
Barbell Warm-Up
6 Good Morning
6 Back Squat
6 Elbow Rotations
6 Strict Press
6 Front Squat
6 Deadlift
6 High Hang Shrug
6 Hang High Pull
6 Power Clean