Category: Move

* 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…

* 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…

* CrossFit Games “Week” Schedule HERE WOD: 1) 5 Bench Press + 10-20 Abmat Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as deemed fit. Pick a quantity of Abmat Sit-ups you can maintain and also finish with some time to recover before your next set of Bench Press. Goal should be to have about 60 seconds of full recovery time. 2) AQAP: 50 Wall Balls 14/8 50 Shoulder-to-Overhead 65/45 50 Ring Rows Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets as needed. Do perform 50 Under and 50 Overhand. Focus on positioning and activation through these. 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) 10 Deadlifts + 10 Box Jumps: Every 3:00 for 7 sets Warm-up as needed. Start around 50% of your 1RM Deadlift. Build as heavy as deemed fit. Box Jumps the focus should be on aggressive explosion, not speed, step down each rep. 2) 12 minute AMRAP: 200m Run 10 Knees-up 10 Kettlebell High-pulls 35/26 Extra Work: 3) Single Arm Dumbbell Row: 4 sets 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: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at 60% or heavier. Build as heavy as deemed fit. 2) Barbell Back Rack Lunge: 10 reps/side Every 3:00 for 3 sets Start at 25-35% of your 1RM Back Squat. Build as heavy as deemed fit. This should pick up at the end of your 4th Front Squat set. 3) 5 rounds AQAP: 25 Air Squats 75 Single-unders 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