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!