Swamp City Fitness – Swamp City WOD
Workout Option 1
Open 24.3 (No Measure)
This is the placeholder for CrossFit Open workout 24.3.
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 .
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 PVC Pass Throughs
10 PVC Around the Worlds
-into-
3 sets:
10 Kip Swings
5 Ring Rows
5 Hang Muscle Clean + Shoulder Press (empty bar)
5 Up Downs
2. Workout Prep
2 sets:
3 Pull Ups
3 Hang Clean and Jerks (Build in weight)
2 Bar Facing Burpees
Workout Option 2
Wade (2 Rounds for time)
Freedom (RX’d)
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees
(KG conv: 43/29)
Independence
15-12-9
Pull-Ups
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerk (75/55)
15-12-9
Bar Facing Burpees
(KG conv: 34/25)
Liberty
21-15-9
Ring Pull-ups
15-12-9
Up Downs
-Rest 5:00-
21-15-9
Dumbbell Hang Clean and Jerk (light)
15-12-9
Up Downs
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
4 Rounds
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 1 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)