Open 24.2

Active recovery

5 x 3 min. AMRAP. 2 min. rest/transition.
3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
Station 1.
Ski erg + Echo bike max. cals.
Station 2.
Devils press with two dumbbells
Station 3.
Burpee box jumps
Station 4.
Partner wallballs
Station 5.
Thrusters 30/20

5 Rounds for time

18/13 Echo bike
15 Chest-to-bar pull-ups
9 Strict handstand push-ups

Time cap. 20 minutes

Pacing. 1) Hold your pace on the bike, 2) Smart sets with short breaks on the chest-to-bar pull and strict handstand push-ups.
Strategy. Begin each round with a hard pace on the bike, but one that you can repeat and still get off and begin your chest-to-bar pull-ups straight away. Approach the gymnastics based on your capacity. If you feel confident in one, or both, of the movements, you can attack these in bigger sets. If you know that you need to split the gymnastics into multiple sets, have a game plan and stick to it. Regardless of your approach, keep your rest short before getting right back to work

LÄMMITTELY

2 Kierrosta, :40s töitä / :20s taukoa:
1) Burpee
2) Soutu
3) Penkkipunnerrus käsipainoilla vuorokäsin
4) Rengassoutu
5) Lankkupito
6) Amerikkalainen kahvakuulaheilautus

Valitse sopiva liikevariaatio sekä kuorma

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KIERTOHARJOITUS
5 Kierrosta, :40s töitä / :20s taukoa:
1) Burpee
2) Soutu
3) Penkkipunnerrus käsipainoilla vuorokäsin
4) Rengassoutu
5) Lankkupito
6) Amerikkalainen kahvakuulaheilautus

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HUOMIOITA

Harjoituksen tarkoitus on kehittää lihaskestävyyttä työntäviin sekä vetäviin lihaksiin. Hyvin onnistuneen harjoituksen tunnistat siitä, että saat tehtyä koko työajan tasaisen tappavasti töitä sisään, vaikka sykkeet nousisivatkin ylös harjoituksen aikana.

RX
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
INTERMEDIATE
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
BEGINNER
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

A,
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
CrossFit Games Open 23.2

C,
Each for distance:
Monostructural Cardio: 3x 6 mins

Bike, Row, or Jog

Complete as-
3 mins easy pace
2 mins moderate pace
1 min quick pace

Open 24.1

3 Rounds:
Max reps of ring row
Max reps of DB push up

1min rest

50 hang power snatches (30/42,5 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats

Scaled WOD
For time:
25 hang power snatches
25 push presses
25 sumo deadlift high pulls
25 front squats