12 minute AMRAP: 1 wall walk 200m run 2 wall walks 200m run 3 wall walks 200m run⊠âŠEtc adding 1 wall walk per round Post total reps of wall walks completed and any scaling
Wall walks are to be performed with 2022 CF Open standards
What a combo we have today! A moderately heavy squat and a quick bodyweight gymnastic movement, a match made in CrossFit heaven. For those who do not have a 1RM back squat, your working load should be heavy enough that the last rep of each set gets a touch slower each round. You certainly shouldn’t be so taxed after your 5 reps that you cannot immediately rack the bar (safely of course) and get right to the pull-up bar! From the moment you rack your barbell, you’ll have to the 1:15 mark (that’s the 75 second mark) to get in as many pull-ups as you can. Smaller sets with shorter rest between will be the right call today. Use as much of that time as possible, then REST because we’re doing this 6 times!
Look who’s back!
Every 3 minutes for 6 rounds: 5 Back Squats (60% 1RM) Max rep pull-ups to the 75 second mark
Power Clean and Jerk 5-5-3-3-1-1-1-1-1 Post heaviest set of 1 to SugarWOD
Intended Stimulus After much skill work with an empty barbell and some light loading, youâll start building in load after each set you complete. The ultimate goal is to hit a new 1RM today, but donât overlook the sets of 5s and 3s, they are there to get you some volume under load. The sets of 5 should be touch and go. You can drop during the sets of 3 if needed, but you must get right back to the bar. Rest 2 minutes between sets and even more between the final few sets of 1! Good technique is a prerequisite for adding load today.
A big congratulations from all of us here at The Hut to Matthew and MarĂa on their marriage! They tied the knot this past weekend in beautiful San Miguel de Allende, Mexico with a wonderful ceremony followed by an absolutely insane reception! As coaches, we can attest that training in the CrossFit methodology enabled us to dance constantly into the wee hours of the morning đ Again, big congrats to you both, M&M! We’re so excited for you!
MATTHEW AND MARIA ARE MARRIED!
15 minute AMRAP: 100m Farmer Carry Right Arm (24/18kg) 12 Chest to Bar Pull-ups 100m Farmer Carry Left Arm (24/18kg) 12 Weighted Box Step Overs (24/20″, 24/18kg) post total completed rounds + reps and any scaling
Parker keeps his thighs off the ground and belly right during his deficit pushups
4 rounds for time: 600m Run 25 Abmat Sit-ups 15 Up-Downs post finish time and any scaling
Intended Stimulus During this relatively low skill 4 round triplet, you should strive to be moving the entire time. Transition quickly and simply donât stop during your sit-ups and up downs. This may mean dialing the pace back just a touch so you can finish one movement and go right into the next, and then get right onto your run. Scale the run if your time trial in the warmup takes longer than 3:30. This one requires YOU to create the intensity so get at it!