Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2-3 Sets: (building from easy to moderate)
1:00 jog
1:00 ski
-then-
2-3 Sets:
5-10 Inchworm
5 Spider-Man lunge stretch (each side)
10 Hanging Scap Retraction
5 Kip to Swing
3 Strict Pull-Up
3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate and build speed each set)
-then-
Warmup to Thruster Weight (3ish sets):
1: 3@7RPE
2: 2@8RPE
3: 1@9RPE
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
*1 Down and Back is 1 shuttle run rep
**Burpee pullups – you may jump directly into the pullup or jump to the bar and kip.
***Pullup bar must be out of your reach when you are standing underneath with your arms extended.
CrossFit Games Open 23.2B (All Divisions/Ages) (1 RM Thruster)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here
*You CANNOT rebend your knees once they have straightened (no push or split jerk).
**You may not pause between the squat and the press out
***One fluid movement from the bottom of the squat to the top of the press.
****May be completed as a cluster or as a clean and then a thruster.
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