Tuesday 03.15.2022

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Addisson finishes his first CrossFit Open by repping out the last round of Thrusters  in Workout 22.3 … at PR weight, oh [email protected] YESSSSSS!

Warm-up Drills
I. ROMWOD: “Special”
18:00 Run Time
II. Remedial/Dynamic Mobility
III. Row 30/21kcal
(warm-up ref.wattage for pulls per kcal instruction)

“Negative Splits”
Complete for time

Row 30/21kcal
*1*Round of
30 x Push-ups
30 x GHD/Abmat Sit-ups

Row 30/21kcal
*2* Rounds of
15 x Push-ups
15 x GHD/Abmat Sit-ups

Row 30/21kcal
*3* Rounds of
10 x Push-ups
10 x GHD/Abmat Sit-ups

Notes (and some hints):

  • Push-up development emphasis; building on the past three weeks’ points of performance. Quality scaling on ROM here for 1:1 rep adjustments today, thus the most ideal Push-up movement will hopefully birth 200 betters come “Murph” (hints).
  • Applying Intensity relative to Mechanics and Consistency with today’s training.
  • Abmat movement review and cues for efficiency pre WOD and for reinforcing stamina in later rounds.
  • Scaled Option
    Row 30/21kcal
    1 Round of 15+15 reps
    Row 30/21kcal
    2 Rounds of 10+10 reps
    Row 30/21kcal
    3 Rounds of 5+5 reps
  • Rx+ Option: Each task of Push-ups and Abmat Sit-ups per round is dictated as; complete 30 Push-ups in as few sets as possible (unbroken is 1 set), each break is the number of Push-ups in the set x 2 for Abmat Sit-ups before returning to attempt another unbroken set of Push-ups (ie. to a cumulative 30 reps) to complete the round. Yes, I know. Words. I’ll break it down post-whiteboard brief for those feeling frisky enough for this challenge today.

Post scores to comments.

Samy Daghir

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