1. Movement Prep/Activation
3 rounds
1:00 Row
10 Single Arm Dumbbell Upright Row (each)
10 Suitcase Dumbbell Deadlifts (each)
5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top)
10 Alternating V-Ups
2. Workout Prep
5 sets
3 Deadlifts
3 Bench Press
– Start light and work up in weight. Make sure athletes have a spotter –
This is the placeholder for CrossFit Open workout 24.2.
CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here:
Freedom (RX’d)
21-15-9
Deadlift (255/175)
Bench Press (155/105)
-Rest 5:00-
21-15-9
Deadlift (205/135)
Bench Press (135/95)
*Repeat From March 18th, 2023
(KG conv: DL-1 115/80, BP-1 70/48, DL-2 93/61, BP-2 61/43)
Independence
21-15-9
Deadlift (225/155)
Bench Press (135/95)
-Rest 5:00-
21-15-9
Deadlift (185/125)
Bench Press (115/80)
(KG conv: DL-1 102/70, BP-1 61/43, DL-2 83/56, BP-2 52/36)
Liberty
2 sets
21-15-9
Kettlebell Sumo Deadlift (moderate)
Dumbbell Bench Press (Light/moderate)
-Rest 5:00 between sets-
- Target time:
Workout 1: 6-8 minutes
Workout 2: 6-8 minutes - Time cap: 10 minutes each set
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)