Category: Sport

* CrossFit Games “Week” Schedule HERE WOD: 1) AQAP: 800m Run 30 Pull-ups 800m Run 40 Power Snatch 95/65 800m Run 50 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. 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. 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 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…

* 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 20/14 50 Shoulder-to-Overhead 95/65 50 Pull-ups 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. 4) Assault Bike: 8 x 40 Calories Rest 2 minutes between efforts. Goal is fastest consistent pace. 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) 3 Touch and Go Power Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. Only work within your limits of holding onto the bar. Build as heavy as deemed fit. 2) 3 Touch and Go Power Clean + 1 Push Jerk: Every 1:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Power Clean/Push Jerk. Only work within your limits of holding onto the bar. Build as heavy as deemed fit. 3) 12 minute AMRAP: 200m Run 10 Knees-armpits 5 Power Cleans 135/95 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Bar Dips: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. For results post detailed weights, reps, times, thoughts, etc….