Tomorrow is the 3rd and final Friday Night Lights for the CrossFit Open. Be sure to come out from 4pm to 7pm. Food and drinks!

Based off the last two workouts this scheduled programming might have a couple movements that are in the crossfit open tomorrow. If you really want to get some active recovery in before the open workout just come in and row or bike.
BUT you could also just do this workout, scale it, and possibly repeat some of the movements tomorrow. You are a crossfitter, you can do that. Ready for anything! right?

General /Specific Movement Prep (8-10 minutes)
400m Run
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2 Sets: For Quality
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
6-8 Bar Kip Swings
10 second Tuck L-Hang
1 Wall Walk with 20 second Nose to Wall Hold
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Spend 5 minutes on Toe to Bar Technique and Variations
–
Specific Workout Primer and Prep (3-5 minutes)
200m Run
8 Single Dumbbell Step-Overs
4-6 Toe to Bar (Or Variation thereof)
1-2 Wall Walk

5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Toe to Bar
4 Wall Walks
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in

Level 2:
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Knees to Elbows
4 Wall Walks
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in

Level 1:
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Kipping Knees to Chest
4 Wall Walks

Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in

Goals / Stimulus / Objectives
Goal: 24-30 minutes
Time Cap: 32 minutes

Primary Objective: Consistent pacing round to round

Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.

Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.

RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.

Workout Strategy
Pacing Plan:
400m Run
Goal: Keep a steady aerobic pace (~70-75% effort).
Avoid a sprint mentality—this is a recovery piece before gymnastics.
Single Dumbbell Step-Overs (20 Reps)
Hold DB in a front-rack or suitcase position (switch sides each round).
Focus on keeping a tall torso to avoid excessive fatigue on the lower back.
Toes-to-Bar (12 Reps)
Goal: Unbroken or 6-6 / 4-4-4 to prevent burnout.
Fast kip rhythm—avoid excessive swinging.
Wall Walks (4 Reps)
Goal: Smooth & steady, no failed reps.
Pace these out—don’t rush into your next rep.
Focus on controlled breathing between movements.

Potential Pitfalls:
Blasting the first two rounds → Will spike HR too soon, leading to early burnout. Find a rhythm.
Sloppy Step-Overs → Control every step to avoid unnecessary strain on quads and grip.
Toes-to-Bar Grip Fatigue → Break early if needed to avoid failure later.
Wall Walk Redline → Over-pushing here will wreck shoulders and slow the next run.