September 18, 2020 – Competition

A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 88-93%

C.
Every 2:30, for 12:30 (5 sets):
Clean & Jerk x 1 rep @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 2 reps @ 85-90%

D.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

E.
For time:
10/7 Rope Climbs (15′)
25 Strict Ring Dips @ 1111
10/7 Rope Climbs (15′)

If you don’t have access to a 15′ rope, perform 30 Towel Pull-Ups instead of the 10/7 rope climbs.

Friday – CrossFit Games Day One Option – Session One
Mobility, Activation & Warm-Up
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

10 Minutes of Assault Bike or Rowing @ 70-75%

Then. . .

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers

x 10 reps

Then. . .

5 Minutes of Assault Bike or Running @ 80-85%

Then. . .

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Finish with. . .

20 Calorie Assault Bike @ 70%
3 Thrusters (115/85lb.)
15 Calorie Assault Bike @ 80%
6 Thrusters
10 Calorie Assault Bike @ 90%
9 Thrusters

Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heartrate increases.

At game speed
6 Thrusters (115/85lb.)
6 Chest-to-Bar Pull-Ups
4 Thrusters
4 Chest-to-Bar Pull-Ups
2 Thrusters
2 Chest-to-Bar Pull-Ups

“CrossFit Games Event 1 “FRIENDLY FRAN”
Three rounds for time of:
21 Thrusters (115/85lb.)
21 Chest-to-Bar Pull-Ups

Rest until fully recovered and then. . .

“Crossfit Games Event 2”
In 20 minutes build to a 1-RM Front Squat

Friday – CrossFit Games Day One Option – Session Two
Warm-Up and Pre-Event Preparation

Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch

Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%

Then. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

Two sets at game pace of:
4 Deadlifts (225/155 lbs)
4 Strict Handstand Push-Ups
Rest 15 seconds
4 Deadlifts (315/205 lbs)
4 Strict Handstand Push-Ups to 3.5/2″ Deficit
Rest as needed

CrossFit Games Event 3 – DAMN DIANE
Three rounds for time of:
15 Deadlifts (315/205lb.)
15 Strict Handstand Push-Ups to 3.5/2″ Deficit

Rest until fully recovered and then. . .

CrossFit Games Event 4
For time:
Row 1000 Meters