Thursday 02.23.2023

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3PM Thursday, Feb 23, 2023!!! NOBULL CrossFit Games Open Test 23.2 will be broadcast live from CrossFit Bison in Midland Park, New Jersey, presented by Chipotle. Second-Fittest Man on Earth Roman Khrennikov and eight-time Games athlete Patrick Vellner will compete head-to-head.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Front Rack Mash, Banded drills & Squat Mobility)


ROMWOD/Pliability Routine x 18:00

Impact/Focus: HSPU & GHD Development
Establish a progression level to work through for the following skill sets and complete the following for quality.

5 Rounds (10:00), alternating tasks on the minute, for quality:
3-5 x Handstand Push-ups (strict & kipping… Kick-ups/Holds/Wallwalks)
x 1:00
12-18 x GHD Sit-ups
x 1:00

Post scores to comments.

“Sizzle, No Fizzle”
8:00 AMRAP
2-4-6-8…+2 reps per round
Handstand Push-ups
Box Jumps (24/20”)

Rest 2:00

8:00 AMRAP
2-4-6-8…+2 reps per round
1-Arm Dumbbell Snatch (50/35lbs)
1-Arm Overhead Walking Lunges (50/35lbs)

Notes: Scale lunges to Bumper plate overhead or Dumbbell Front Racked as needed. Additional points of performance and scaling will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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