* 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 of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 1a, 1b, 1c, should be done as one continual 21 minute piece.

2) 4 rounds AQAP:

7 Deadlifts 225/155

14 Burpee Box Jump Overs 24/20

Extra Work:

3) Stiff Leg Deadlifts: 3 sets of 10

Rest 90-120 seconds between sets. Loading is important, but positioning and stretch are number one priority.

4) Banded Face Pulls: 100 not for time

Do these with an orange mini band. Break-up into as many sets as needed. Focus on positioning and activation over speed. Each rep should be smooth and controlled.

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

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