* CrossFit Games “Week” Schedule HERE

WOD:

1a) 1 Tempo Front Squat: EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down.

1b) 1 Tempo Back Squat: EMOTM x 5 sets

Start at your heaviest Front Squat or heavier. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down.

1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets

These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 1a, 1b, 1c, should be done as one continual 21 minute piece.

2) 4 rounds AQAP:

7 Deadlifts 135/95

14 Burpee Box Jump Overs 24/20

Extra Work:

3) Stiff Leg Deadlifts: 3 sets of 10

Rest 90-120 seconds between sets. Loading is important, but positioning and stretch are number one priority.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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