WOD – Friday 23 February 2024


WOD: 4 sets
2 minute AMRAP
20m 1x Dumbbell Walking Lunge (24/16)
15/12 Calorie Assault Bike/ 220m Run/ 250m Erg
In remaining time: Max Ring Muscle ups/ Chest 2 Bar/ Pull-Ups
-Rest 2min between sets-


Target Reps each set: 5/4+
Minimum reps before scaling each set: 3/2


How to Pace: CHALLENGE!
We keep the body moving and stay aggressive from station to station. Moderate push pace effort is ideal off the start to see how much time is left for muscle ups. A great goal would be to reach the rings with 30+ seconds left.

How it should Feel: MUSCULAR ENDURANCE!
These are three nicely paired movements designed so you can stay moving and have enough upper-body left to get swinging on the rings.


Single Dumbbell Walking Lunge: Place the dumbbell wherever you like and simply lunge! On the shoulder or a Farmer’s hold is likely the easiest. Just move steadily here while staying unbroken across sets.
—if you don’t have room for the 50ft then complete a total of 16 In place lunges for each 50ft.

Bike: Don’t feel like you have to send this at all. Pick a moderate/fast pace effort at 80-85% to finish with some left in the tank. The goal should be sub 50 seconds and aim to slow down the final 2-3 calories.

Ring Muscle Ups: You won’t have much time, so maybe try a solid number that’s not to failure. 5/4+ would be great and don’t risk it all unless it’s the final set.


Strength & Skill

EMOM 5 Minutes
5 Squat Cleans (50/35)


-rest 1 minute-


EMOM 5 Minutes
4 Squat Cleans (60/45)


-rest 1 minute-


EMOM 5 Minutes
3 Squat Cleans (70/55)


Barbell Cycling
We have our barbell cycling work as we get closer to the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. There will be a combination of this barbell work alone, as well as in combination with monostructural and/or gymnastic movements. Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Target score
Weight/load is your score.
Only mark as RX if you did the weights exactly as written on the whiteboard

How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.

How it should Feel: Muscular Endurance and/or Heavy. The reps will add up and you will experience some fatigue but it should be manageable.


Squat Cleans: We are working on building Clean capacity at ascending weight. We would love touch’n go reps today at least to start. You may go to quick singles as needed, as the load increases.
Ideally weight is:
~50% or less of 1RM
~60% or less of 1RM
~70% or less of 1RM


Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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