Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
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 –
Workout Option 1
Open 24.2 (No Measure)
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:
https://bit.ly/3Id6JCr
Workout Option 2
“Lunch has been canceled today due to lack of hustle” (2 Rounds for time)
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
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
