* CrossFit Games “Week” Schedule HERE

Pre Class:

1) Pause Overhead Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds.

2) 2 Jerk Dips + 1 Halting Jerk: Every 90 seconds for 15 sets

Warm-up as needed. Start around 60% of your 1RM Jerk. Hold the bottom of the dip on the Jerk for 3 seconds. Build as heavy as deemed fit.

WOD:

3) 5 Bench Press + 5-10 GHD 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 GHD  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.

4) AQAP:

50 Wall Balls 30/20

50 Shoulder-to-Overhead 135/95

50 Chest-to-bar Pull-ups

Extra Work:

5) Run: 8 x 400m

Rest is until your Heart Rate is at 99. Goal is fastest consistent paces.

6) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Paralette Lowers: 5 sets of 5

Rest 90-120 seconds between sets. Lower yourself as slow as possible. If these are easy for you, i.e. you can Strict HSPU back up, then add a weight vest.

8) Dumbbell Overhead Tricep Curl: 4 sets of 15

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