Phosphogenic
2023 CrossFit Open Begins Thursday, February 16, 2023
*Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. *
• 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 PVC lat/shoulder str
3x: push-up > dog
:20 Spiderman & pigeon
:30 wall cough str
:30 fig 4 stretch
10 air squats
10 BB back squats
-3 min prep-
SOD 1
In 15 minutes:
10/7/5/3/1/1 Back squats
Score: heaviest wt
-2 min transition-
SOD 2
In 15 minutes, complete 3-5 sets of:
10 DB bent over back rows/arm (box or bench) (https://www.youtube.com/watch?v=NnoHcZwwt-E)
10-15 small plate bent over rear deltoid flys (https://www.youtube.com/watch?v=TIPvPz8POE4)
8-10/arm DB curl to press (https://www.youtube.com/watch?v=NEP8iR2Bx_I)
