Primary Training Session
Get Moving || Warm-Up
Two rounds of:
50 Foot Bodyweight Walking Lunge
50 Foot Bear Crawl
15 Banded Presses
15 Banded Face Pulls
15 Banded Good Mornings
Followed by…
Ten sets of:
Weighted Box Jump + Step Down + Non-Weighted Box Jump
Rest as needed
A.
Take 15-20 minutes to build to today’s heavy…
Deadlift + Clean + Hang Clean + Jerk
Compare results to CrossFit Open 21.4 results.
B.
Five sets of:
Push Press x 4 reps @ 78-82%
Rest 90-120 seconds between sets
C.
“CrossFit Games Open Event 16.5 & 14.5”
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65 lb)
Bar Facing Burpees
D.
Three sets of:
15 Weighted Side Bends (each side)
15 Dumbbell Overhead Triceps Extensions
Rest as needed
Athlete Training Notes:
If you’ve been around the game for awhile then odds are you’ve hit this one. This workout is a pure gut check. The descending reps make it so that you can always keep moving. A good goal for today is to try and hit the thrusters unbroken and then move smoothly on the burpees. Back in 2016, the best times in the world were in the low 7’s on this one (Josh Bridges and Sam Briggs). Your goal for today is to be in that 7-8:30 range for games level athletes, 8:30-9:30 range for semi’s level athletes, and 9:30-10:30 for quarterfinals level athletes. Let us know how this goes compared to previous attempts, how you attack this thing, and if you would have done anything different after you’re done!
A. 195
B. 155
C. 12 rds 8 thr 95 + 8 burpees over erg
21:41
Warm up done
A) up to 100kg
B) 85kg from the floor
C) around 14’ RX
Horrible horrible workout, the burpees went in slow motion all the way
D) done
A. Built to 105
B. 95
C. Horrible time- 18:33.
D. Done