140217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

-then-

3 Rounds

10 Hip extensions

10 Scap push-ups

Warm-up (No Measure)

Trunk warm-up

3 Rounds

30s Deadbug

30s GHD Superman hold

Fitness

FIT: Metcon (Time)

For time:

21 Deadlifts 85/55kg

30 Push-ups

Run 400m

15 Deadlifts

20 Push-ups

Run 400m

9 Deadlifts

10 Push-ups

Run 400m

Performance

PERF: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Select one of the two conditioning workouts.

PERF: Metcon (Time)

10-8-6-4-2

Paralette handstand push-ups

2-4-6-8-10

Power cleans 102.5/70kg
Select one of the two conditioning workouts.

Extra Credit

SKILL: Metcon (Time)

3 Rounds for time:

10 Strict chest to bar pull-ups

10 Chest to bar pull-ups

10 Bar muscle-ups

Rest 1:00 between rounds

COND: Metcon (Time)

5 Rounds of: Max calorie row in 60-seconds

50-lb. Turkish get-ups
Each round complete a total of 40 reps (or calories). E.g. If you row 25 calories complete 15 TGU’s that round. If you row 30 calories complete 10 TGU’s that round. Score time taken

This was programmed on CrossFit.com shortly after the announcement of dumbbells in the open. If you want to best prepare yourself for the open, I recommend you do this workout.

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