Physical Training

Conditioning For Time buy-in: 400m run 4 rounds 8 Toes-to-bar 16 KB Swings (53/35) 24 Thrusters (45/35) 150 yard Overhead Carry (45/35) Cash-out: 400m run

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

10 min Warm-up Clean Warm-Up Ankle / Calf Stretches Wrist Mobility Front Rack Mobility Behind the head tricep extensions 1 round Squat Therapy Empty Bar Squat Clean and Jerks Work Up to Heavy Clean and Jerk Strength 12 min E3MOM 1 Clean and Jerk (85 – 90% 1RM) 3 Box Jump Overs 5-min Warm-up Warm-up…

Warm-up (8min Cap) 5 rounds Rowling ( Ball Thruster for each meter away from 100 – 5 max. (50/30) Hand Stand Kick Up Strength 10 min AMRAP 3 – Handstand Push-Ups 4 – Bear Hug Ball Box Carry Overs (80/50) Goal: 8+ Rounds Conditioning For Time: (18 / 20 min Cap) buy-in: 10 Seated Shoulder…

8 min Warm-up 2 rounds Squat Therapy 1 min Squat Hold (use counter-balance as needed) 5 -8 Russian Baby Makers 5 – 8 Rack Assisted Squats (focus on upright spine) 5 Overhead Squats (Bar, KettleBells, etc) Strength 15 min E90S 3 – 5 Front Squats (increase weight each round) + 2 body weight lunges (warm-up…

Warm-up 2 Rounds 4-min (20/10) Tabata Front Scale Left Leg Front Scale Right Leg Back Scale Left Leg Back Scale Right leg Handstand Kick-up and Hold High Plank Low Plank Handstand Kick-up and Hold Strength 16 min (30s work, 30s rest) Max Strict Pull-ups in 30 seconds Max L-Sit Hold Max Wall Walk Max Sled…

8 min Warm-up 1 rd Squat Therapy 1 min Squat Hold (use counter-balance as needed) 5 -8 Russian Baby Makers 5 – 8 Rack Assisted Squats (focus on upright spine) 5 – 8 Overhead Squats (Bar, KettleBells, etc) 3 rds 5 Deadlift Warm-ups 5 Strict Presses. (kbs) 1 hand stand kick-up Strength 8-min Amrap 3…

Event 10 -2021 CrossFit Games 27 Min Time Cap 30 toes-to-bar 1.5 mile run 30 toes-to-bar 1.5 mile run 30 toes-to-bar If you’re not a runner, substitute a 4 mile Assault Bike.

Sport Day — getting out of the gym. Play Ball!!

Strength 5-min EMOM 2-3 Strict Chest to Bar Pull-Ups Warm Up Clean and Jerk. 7-min EMOM 1 Heavy Clean and Jerk 7 min E30S 1 Heavy Clean and Jerk @ 70-80% of First Set Conditioning 5 Rounds 25 Cal Assault Bike 15 Hang Clean and Jerks