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Thursday, February 2, 2023

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Glycolytic

2023 CrossFit Open Begins Thursday, February 16, 2023

*The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop recovery capacity. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

2 min row

10 PVC PT > ATW > GM

:20 sec PVC lat/shoulder str

3x: push-up > dog

:20 sec Spiderman & elevated pigeon

5 BB cleans

5 BB jerks

5 BB C&J’s

-3 min prep-

SOD

In 10 minutes, complete 5+ sets of 25 double leg bounding (https://www.youtube.com/watch?v=TrLqKr5_-6Q)

For non-jumpers: complete 3-4 sets of: 5 RDL’s / leg

-2 min return to board-

WOD Review: 4 min

-5 min prep: (build to 3rd or 4th round wt)-

WOD

6 Rounds for total time of:

10 Box jump overs (24/20) (50+ 20/16)

4 Clean and jerks

2 min to rest and adjust BB weight in between each round

RX BB weight men: 135/155/185/205/215/225 (50+ 95/105/135/145/150/155)

RX BB weight women: 95/105/135/145/150/155 (50+ 55/65/75/85/95)

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