Category: Sport

* CrossFit Games “Week” Schedule HERE WOD: 1) 4 rounds AQAP: 800m Run 21 Power Cleans 95/65 14 Pull-ups Extra Work: 2) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 3) 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…

* 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: 5 Power Snatch 95/65 50 Double-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. 4) 4 rounds: 1 mile, .5 mile, .25 mile Assault Bike Rest 1 minute between distances. Goal is fastest paces 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) Power Snatch + Hang Power Santch + Power Snatch: 1 Complex Every 1:30 for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto. 2) Power Clean + Hang Power Clean + Power Clean + Push Jerk: 1 Complex Every 1:30 for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto. 3) 3 rounds AQAP: 30 Kettlebell Swings 53/35 20 Pull-ups 10 Burpee-to-target Standard for Burpee-to-target is something at least 6″ out of your reach. Extra Work: 4) Single Arm Dumbbell Row: 4 set of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5)…