CrossFit – Fri, Feb 24

Crossfit North Cloud – CrossFit


Warmup (No Measure)

2-3 Sets: (building from easy to moderate)

1:00 jog

1:00 ski


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)


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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