Another Open style WOD – feel the burn

 In Crossfit


CrossFit Cirencester – CrossFit

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility

Skill

10 minutes

Chest to bar progressions – ring row to a chest to bar (Chest must touch the bar)

10 minutes to prep your DB Thruster

*This is the kind of thing like yesterday that you might expect in the Open, albeit much longer

Metcon (Time)

3 rounds for time of:

Row 250 meters

21 dumbbell thrusters 15/10kg

12 chest-to-bar pull-ups

With this is one, to aim to go unbroken, take your breather strapping in to the rower. This is a sprint!

Scaling

Try to stay within 10 seconds of your row pace every round. If you can complete the thrusters or the pull-ups unbroken, consider performing the reps as prescribed. Should you lose the ability to perform a chest-to-bar pull-up, finish the set with chin-over-the-bar pull-ups.

3 rounds for time of:

Row 250 meters

15 thrusters

12 ring rows

Men use 15-lb. dumbbells

Women use 10-lb. dumbbells

If you are able to complete the thrusters with no rest, consider increasing the weight slightly. Find a foot position for the ring row that allows you to complete 12 consecutive reps in the warm-up. Moving the feet farther away from the rings will increase the difficulty.

Scaled:

3 rounds for time of:

Row 250 meters

15 thrusters

12 ring rows

Men use 10kg dumbbells

Women use 5kg dumbbells

If you are able to complete the thrusters with no rest, consider increasing the weight slightly. Find a foot position for the ring row that allows you to complete 12 consecutive reps in the warm-up. Moving the feet farther away from the rings will increase the difficulty.

Recovery & equipment clean up

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