CrossFit - Fri, Jan 27- Happy Hour

2023-01-27

CrossFit - Fri, Jan 27- Happy Hour
Warm-up

: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

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.

- 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.

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.

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