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Friday March 8th - Week 3 of 5 CrossFit Open

Warm Up

- 250m Row

- Sampson Stretch the length of the rig

- 3 Wall Walks

x2

- 10 deadlifts with empty barbell

- 10 Good Mornings

- 10 Overhead or Front Rack Lunges with light dumbbell

- 10 Push-ups

-10 Box Step-ups bw or light dumbbell

 

A. Deadlift - 2ct Paused

- 5 Reps @ RPE 7

- 5 Reps @ RPE 8 x 2 Sets

 

B. Open Workout - 19.3

For time: (10 Minute Time Cap)
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Rx

M: 50-lb. dumbbell, 24-in. box 
W: 35-lb. dumbbell, 20-in. box 

Scaled: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

 

After Class Strength and Conditioning

- Rest and Recover



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