WOD – Fri, Mar 8

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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

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.

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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