* 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 and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 3a, 3b, 3c, should be done as one continual 21 minute piece.

2) “Death By”

Thrusters 65/45

For this workout perform 1 Thruster the first minute, 2 the second, 3 the third, and so on until you can no longer complete the allotted reps in the minute.

Extra Work:

3) Stiff Leg Deadlift: 3 sets of 10

Rest 90-120 seconds between sets. While weight should be a focus the priority for this movement should be stretch and positioning.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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