Announcements
-This Friday we will have a professional photographer taking photos of folks working out in the evening! New profile pic anyone?
-DJ Stell will be in the Haus playing your fave hits. Fill out this form if you’d like to hear your jamz https://docs.google.com/forms/d/e/1FAIpQLSdsT45EUXdcr764sUQnfHoD9ALuhCLQp_kZnt4hiv_l2iKL0Q/viewform
JP CrossFit – WOD
Warm Up (No Measure)
General warm up
If back is still tight from last open wod, do some banded hip openers
3:00 rowing
Min 1 at a casual pace
Min 2 at a stroke rate of 26-32
Min 3 at a stroke rate of 28-34
Pre-hab
2 rounds of
50’ Banded monster walks
10 glute bridges
10 bird dogs
Banded plank shoulder rotations (clocks)
Specific warm up
10 barbell good mornings
5 light Deadlifts
5 moderate Deadlifts
5 working weight Deadlifts
Then 2 rounds of
20 Double/Single Unders
5 Deadlifts
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CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here
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Strategy (No Measure)
Push where you can, damage control where you can’t
If you are a strength biased athlete:
Go for unbroken Deadlifts.
Purposefully break up jump rope into 2-3 sets.
Row at a moderate pace.
If you a cardio biased athlete:
Push the pace on the Row.
Break the Deadlifts into 2-3 sets.
Go for 1-2 sets for the jump rope.
Tips:
Consider mix gripping on the Deadlift to save your grip
Do your best to relax on the jump rope. The jump rope work doesn’t need to be the fastest pace.
Use the transitions as your major source of rest.
If the Deadlifts are heavy for you, dropping from the top is okay.
There are no grips or straps allowed, using the hook grip is your friend.
CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 single-unders
F: 95lb
M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here
CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 95lb
M: 135lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 55+) click here
CrossFit Games Open 24.2 Scaled (Ages 55+) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 single-unders
F: 65lb
M: 95lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Scaled (Ages 55+) click here