PERFORMANCE & FITNESS
Warm-Up.
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Tricep Stretch x 60 seconds per side
Followed by…
Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Y’s, T’s, W’s x 5 reps each
Banded Squats x 5 reps @ 3211
Followed by…
Two sets of:
45 second Machine of Choice
6 Pull-Ups
20 Double Unders
5 Thrusters (95/65lbs)
Then…
“CrossFit Open Event 22.3”
For time:
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lbs)
18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lbs)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lbs)
Time Cap = 12:00 minutes
Open 22.3 –
RX 204 reps (3 Thrusters into 85# set)
Happy to get through the BMUs.
“CrossFit Open Event 22.3”
Got caped at 12 in the 115lbs thursters rep 12… but finished the workout in 24min 05s case why not …
March 9 WOD
A. 2 Power Cleans + 2 Cleans + 2 Front Squats
75# / 85 / 95 / 100 / 105 / 110
B. E4M for 16 min (4 sets)
15 Cal AB – 1:22 / 1:17 / 1:17 / 1:28
10 BFB
5 Power Cleans @ 105#
3:06 / 2:54 / 2:56 / 3:16
***Did the BFB with the new open standard of jumping with one foot take off…but it really sorta felt awkward the first couple rounds..but it is definitely easier on the legs.
22.3 RX, capped at 7/15 thrusters @ 135
Total = 208
Finished the first two rounds in ~6:00 then broke muscle-ups into 2 reps every 30 seconds. Wasn’t even expecting to get to the last round of thrusters, so I fumbled around getting the weights changed.
22.3
Got caped at 12 min on BMU number 13
This one is a killer. The thrusters are the ones that held me up.
22.3 (had to scale, BMU not in the cards yet, and a 135lb thruster would be 1RM on a good day).
21 pull ups
42 DUs
21 Thrusters @ 65lb
18 pull ups
36 DUs
18 Thrusters @ 85lb
15 pull ups
30 DUs
15 Thrusters @ 105lb
Got capped at 12min (was mid way thru round of 15 pull ups). Finished the rest of the work probably around the 15-16 min range. Brutal.
Warmup done ✅
A. 22.3 upper extremity
7’18
Worst bit was the pull-ups, don’t have bar muscle ups yet so wouldn’t have been able to go rx anyway even if I had 2 working arms!
B. Travis’ core workout #2
Have a good weekend team 👊