* 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 95/65

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.

4) Face Pulls: 100 not for time

Break into as many sets as needed. Focus should be on positioning and activation.

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

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