Category: Move

* CrossFit Games “Week” Schedule HERE WOD: 1) 5 Strict Press + 10-20 Abmat Sit-ups: 1 Complex Every 2:00 for 10 sets Warm-up as needed. Start around 60-70% of your 1RM Strict Press. Build as heavy as deemed fit. Pick number of reps you can maintain for all 10 sets of Abmat Sit-ups. 2) 10 minute AMRAP: 10 Ball Slams 40/30 50 Single-unders Extra Work: 3) Band Pull Aparts: 100 not for time Perform this has 50 Over and 50 Underhand. Break into as many sets as needed. Focus on positioning and activation. 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) 7 Deadlifts + 7 Box Jumps: 1 Complex Every 3:00 for 7 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) 3 rounds AQAP: 30 Kettlebell Swings 35/26 20 Ring Rows 10 Burpee-to-target Standard for Burpee-to-target is something at least 6″ out of your reach. 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: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at 65% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 2:00, 4:00, 6:00, and 8:00. 2) Barbell Back Rack Lunge: 7 reps/side Every 2:30 for 4 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 @ 10:00, 12:30, 15:00, 17:30. 3) 3 rounds AQAP: 400m Run 21 Box Jumps 24/20 12 Front Squats 95/65 Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy. 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: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at 65% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 2:00, 4:00, 6:00, and 8:00. 2) Barbell Back Rack Lunge: 7 reps/side Every 2:30 for 4 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 @ 10:00, 12:30, 15:00, 17:30. 3) 3 rounds AQAP: 400m Run 21 Box Jumps 24/20 12 Front Squats 65/45 Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 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) AQAP: 800m Run 40 Ring Rows 800m Run 60 Kettlebell Swings 35/26 800m Run 40 Push-ups 800m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale loading as needed to make sure you are moving at a consistent and steady pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments