No Push Up Lateral Jump Burpees<\/a><\/p>\n\n\n\nS2: Box Jump Overs<\/p>\n\n\n\n
S3: Ab-Mat Sit Ups<\/p>\n\n\n\n
S4: Hand to Hand RKBS (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n
S5: Calorie Bike<\/p>\n\n\n\n
Rx+<\/strong><\/p>\n\n\n\nRow 4 x 2000m, Rest 4mins <\/p>\n\n\n\n
Notes: Negative splits on these. Increase the stroke rating by 2spm every 500m. Start at 22spm. On the last 200m of each piece, shorten your slide from full slide to 3\/4 slide and let the rating climb somewhere between 28-32.<\/p>\n\n\n\n
Thursday 8\/24\/2023<\/strong><\/p>\n\n\n\nStrength<\/em><\/p>\n\n\n\nA1. Back Squat, 4 sets of 5, across followed by 1 max rep final set<\/p>\n\n\n\n
A2. Weighted Strict Pull Up, 4 sets of 5, across followed by 1 max rep unweighted set<\/p>\n\n\n\n
Conditioning<\/em><\/p>\n\n\n\n15 minute AMRAP<\/p>\n\n\n\n
6 Toes to Bar<\/p>\n\n\n\n
9\/7 Calorie Row<\/p>\n\n\n\n
12 Overhead Squats (45\/35)\u00a0<\/em><\/p>\n\n\n\nFriday 8\/25\/2023<\/strong><\/p>\n\n\n\nStrength<\/em><\/p>\n\n\n\nA1. Deadlift, 3 sets of 10, across<\/p>\n\n\n\n
A2. Dual KB\/DB Strict Press, 3 sets of 8-10, across<\/p>\n\n\n\n
Conditioning<\/em><\/p>\n\n\n\nFor Time<\/p>\n\n\n\n
50 Shoulder to Overhead (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n
100 Russian Kettlebell Bell Swings (24\/16, Rx+ AKBS)<\/p>\n\n\n\n
Saturday 8\/26\/2023<\/strong><\/p>\n\n\n\nStrength<\/em><\/p>\n\n\n\nA1. Bench Press, 4 sets of 8-10, across<\/p>\n\n\n\n
A2. Feet Elevated Ring Row, 4 sets of 8-10<\/p>\n\n\n\n
A3. L-Hang, 4 sets of max holds<\/p>\n\n\n\n
Conditioning<\/em><\/p>\n\n\n\n15 minutes<\/p>\n\n\n\n
Buy in: 2,000\/1,600m Row or 1 Mile Run<\/p>\n\n\n\n
With remaining time complete following AMRAP<\/p>\n\n\n\n
5 Push Ups (Rx+ Dumbbell Deficit)<\/p>\n\n\n\n
10 Pendlay Rows (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n
50 Hollow Flutter Kicks<\/p>\n\n\n\n
Rx+<\/strong><\/p>\n\n\n\nSteady State Row 15min On, 5min Off x 2<\/p>\n\n\n\n
Notes: stroke ratings low throughout; 20-24spm; keep the effort below 80%, well off-pace for the distance<\/p>\n\n\n\n
CrossFit Open REDUX 2012, 12.5<\/strong><\/p>\n\n\n\nMEN<\/strong> – includes Masters Men up to 54 years old<\/em>
<\/em>Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups\u2026
WOMEN<\/strong> – includes Masters Women up to 54 years old<\/em>
<\/em>Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups<\/p>\n","protected":false},"excerpt":{"rendered":"Week # 5 of 6 Monday 8\/21\/2023 Strength Hang Squat Clean and Jerk 10 sets of 2, building Conditioning 6 Rounds For Time 5 Strict P…<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1519","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1519","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1519"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1519\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}