CrossFit – Fri, Feb 17
CrossFit GonzStrong – CrossFit
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
– Conditioning Category: Grindy Threshold. We’ll move at our maximal sustainable pace while grinding through big sets and reps of these movements.
– Row: 4-5 minutes
– Toes To Bar: 3-5 minutes
– Wallballs: 2-4 minutes
– Power Cleans: 2-3 minutes. Loading should not exceed 65% of your 1RM power clean.
– Ring Muscle-Ups: 2-5 minutes
SCALED (16-54)
Wallballs: 14 / 10 lb to 10/9ft.
Toes To Bar: Hanging Knee Raises
Cleans: 95 / 65 lb
Ring Muscle-Ups: Chin-Over-Bar Pull-Ups
SCALED TEENAGERS(14-15)
Wallballs: 14 / 10 lb to 10/9ft.
Toes To Bar: Hanging Knee Raises
Cleans: 65 / 45 lb
Ring Muscle-Ups: Chin-Over-Bar Pull-Ups
SCALED MASTERS 55+
Wallballs: 14 / 10 lb to 8ft.
Toes To Bar: Sit-Ups
Cleans: 65 / 45 lb
Ring Muscle-Ups: Jumping Chest To Bar Pull-Ups
– Score: Rounds + Reps
– Use the row as a “buy-in.”
– Break the toes to bar into sets of 3 or more.
– Break the wallballs into sets of 8 or more.
– Perform the power cleans in singles or small sets.
– Chip away at the RMU and try to stay moving.
– Be aware the finishing 1 round will be challenging for most.