Band Warmup-
-into-
1 Set
20 Jumping Jacks
10 Romanian Deadlift (empty BB)
10 Air Squats
10 Shoulder Presses
-into-
1 Set
5 Up-Downs
5 Front Squats
5 Thrusters
-into-
2 Sets
5 Burpees
5 Clusters
-into-
Pull-up Progression
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
https://games.crossfit.com/workouts/open/2024/3?scaled=0
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
https://games.crossfit.com/workouts/open/2024/3?scaled=1&division=1
All for time:
5 rounds of:
10 thrusters, weight 1
10 chin-over-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
https://games.crossfit.com/workouts/open/2024/3?division=36
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 35lb, 55lb
M: 45lb, 65lb
https://games.crossfit.com/workouts/open/2024/3?scaled=1&division=38
