Swamp City Fitness – Swamp City WOD
Warm Up
20 jumping jacks
5 burpees
10 beat swings
10 Starfish Toe Touch
2 Slow and Lows
20 Jumping Jacks
20 Mt Climbers
10 Side Lunges w/twisting knee raises
3 Quad Stretch Toe Touch
10 Beat Swings
6 Stationary Inch Worms
10 Jumping Squats
20 Skater Hops
Strength
Week 7of 8 of a 5×5 Lifting Program.
25Min to Complete
Warm Up to 85% of your 1RM for each movement.
5×4 Snatch Grip Behind The Head Push Press
5×2 OHS
5×2 Snatch Balances
1 more weekof this programming. You should be feeling more stable dropping into the snatch balances and being under the bar in general. You should already be seeing an increase over the weight from the first few weeks. You should see 5 to 10 lb increases weekly
CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
CrossFit Games Open 23.2B (All Divisions/Ages)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here