Category: Move

* CrossFit Games “Week” Schedule HERE WOD: 1) 5 Deadlifts + 5 Box Jumps: 1 Complex Every 2:00 for 10 sets Warm-up as needed. Goal should be to have your sets heavier than last week, and to work to a higher box than last week. Deadlifts reps should be Touch and Go, Box Jumps should be very deliberate with a step down. The focus is hip extension/explosion not speed. 2) 10 minute AMRAP: 12 Ring Rows 9 Ball Slams 40/30 6 Burpees Extra Work: 3) Single Arm Dumbbell Row: 4 set of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CrossFit Games “Week” Schedule HERE WOD: 1) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00. 2) Barbell Back Rack Lunge: 5 reps/side Every 2:00 for 5 sets Start at 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 10:30, 12:30, 14:30, 16:30, and 18:30. 3) 3 rounds AQAP: 100m Farmers Carry 35/26 400m Run w/Slam Bal 20/10 Use kettlebells or dumbbells for the Farmers Carry. If you use rubber coated dumbbells please make sure you don’t drop them on the pavement, set them down. Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps,…

* CrossFit Games “Week” Schedule HERE WOD: 1) 4 rounds AQAP: 800m Run 21 Deadlifts 95/65 14 Ring Rows Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CrossFit Games “Week” Schedule HERE WOD: 1a) 1 + 1/4 Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Go down to the bottom of the squat come up just a bit past parallel, then back down to the bottom and drive up to the top to finish. Build as heavy as deemed fit. 1b) 1 + 1/4 Back Squat: 1 RepEMOTM x 5 sets Start at your heaviest Front Squat or heavier. Go down to the bottom of the squat come up just a bit past parallel, then back down to the bottom and drive up to the top to finish. Build as heavy as deemed fit. 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…

* CrossFit Games “Week” Schedule HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in…