Games Week
Monday
First Cut
4 rounds
400m Run
3 Legless Rope Climbs
7 Squat Snatches 84/59kg
Aim – technical lift under fatigue, difficult strict gymnastics
Bonus Work
30 Minute Assault Bike
Tuesday
Split Triplet
5 Rounds
1 Peg board Ascent
100 Double Unders
10 Single Arm Dumbbell hang Split Snatches
10 Single Arm Dumbbell Hang Clean & Spilt Jerks
Aim – New movements , some thing slightly different to get fitter
Bonus Work
Second Cut
800 Metre Row
66 Kettlebell Push Press 16/12kg
132ft Handstand Walk
Wednesday
Mary
AMRAP20
5 Handstand Push Ups
10 Single Leg Squats
15 Pullups
Aim– Bodyweight skill and strength
Bonus Work
6km Run
Thursday
Strength
1RM Clean
Sprint couplet -ish
200m Run (w/ a plate)
18/15 bar Muscle ups
200m Run (w/a plate)
Aim– chance to go heavy , then a short very fast paced workout!
Friday
Ringer 1
30-20-10
Calorie assault bike
Toes to Ring
Ringer 2
15-10-5
Burpees
Overhead Squats 61/43kg
Aim – Repeated intense efforts! Toes to Ring are rare but can help the feeling of regular ttb!
Bonus Work
2km Row
Saturday
The Standard
30 clean & Jerks (Grace)
30 Ring Muscle Ups
30 Snatches (Isobel)
Aim – Test your self against the best from this year’s CrossFit Games final!