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  • Writer's pictureJohn Fadel

PVX: Open Workout 24.1

General Mobility:

1:00 Glute Foam Roll Per Side

1:00 Lat Foam Roll Per Side

1:00 Back Foam Roll

20 Band Overhead Pass-throughs

10 Dive Bombers

10 Unweighted Single-leg RDLs

10 Hip Extensions With A Pause

10 Lunges In Place With Torso Rotation


Strength movement:

5x5 Back Squat

Build to Heavy 5

Rest 1-2 minutes between


THE CROSSFIT OPEN WORKOUT 24.1

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

(50/35)

KG | (22.5/15)

*Time cap: 15 minutes


-Body Care

A) 3 Rounds For Quality:

10 Single-arm Kneeling Lunge Press With Dumbbell, Arm 1

10 Single-arm Kneeling Lunge Press With Dumbbell, Arm 2

30 Second Side Plank, Arm 1

30 Second Side Plank, Arm 2


B) 3 Rounds For Quality:20 Band Pull Aparts30 Second Hip Extension Hold

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