Monday 03.21.2022

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Venkat taking a break from Skill PR’s during the CrossFit Open to enjoy some Thrusters, YESSSSS! (Double-unders and Pull-up skills upgraded during 23.3!)

Warm-up Drills
I. Run 2-400m
II. Dynamics
-Tall Duck Walk & Walking Calf Raises
-Pike Walk & Spiderman Lunges
-Scorpions & Seal Stretch
III. Mobility
-Low & High Hammies
-Front Rack
-Leg Back & Across
-Couch Stretch
-Fig4 + Back Bridges

Impact/Focus: Back Squat “Manion” Primer
5:00 x Back Squat Warm-up with sets of 3-5 reps building to intended starting weight.

Then… Every 2:00 work through the following sets, climbing weight as able:
Back Squat 10-8-6-4-2+ (last sets max reps)

Post scores to comments.

3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups


Scaled “Helen” is as follows,
3 Rounds for time of
Run 200m
21 x American KB Swings (scaled KB weight)
12 x Scaled Pull-ups or Ring Rows (1:1 for reps)
This is a Benchmark WOD, bring the lumber (and your log books/devices), ninjas.

Post scores to comments.

Skill Development
3 Rounds of Max Plate Hold and Max Hang from Pull-up Bar

Samy Daghir

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