Crescent City Crossfit – Functional Fitness
Warm up
90 Seconds Any Machine
-then-
1 Round:
6 Up to Down Dog
12 Glute Bridges
12 Up and Overs (6 ea)
12 Step Back Lunge w/ Twist
6 Boot Strappers
10 Banded Pass Throughs
12 Banded Strict Press
12 Banded Diagonals (6L/6R)
Then
-60 Sec Machine–
DB Snatch Progression (No Measure)
w/ Light DB:
3/3 DB Deadlift
3/3 Deadlift + Shrug
3/3 Muscle Snatch
3/3 Overhead Drops
3/3 DB Snatch (Full Movement)
Workout Primer
1 Round @ Workout Weight
4 DB Snatch R
2 Lateral Burpees
4 DB Snatch L
2 Lateral Burpees
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 20lb dumbbell
M: 35lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here
CrossFit Games Open 24.1 Rx (Ages 55+) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 20lb dumbbell
M: 35lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here
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Post WOD
-Roll out your low back!-
