MOVEMENT AND EQUIPMENT OPTIONS

Movement Options
Lifts can be performed from the hang position (top of the knees) if the pull from the floor sacrifices mechanics on the clean and snatch. This is also a good strategy for the deadlift but instead of the hand, pull from a height that ensures the back is flat and the legs are doing the work. Use blocks or plates to achieve this. A Sumo deadlift is also a good option for taller athletes. If mechanics break down insist on the loads being lowered to get back to good mechanics.

Minimal Equipment Options
Dumbbells Available Every 1:30 for 7:30 (5 sets)
0:30 Max rep double dumbbell power snatches
Into Every 1:30 for 7:30 (5 sets)
0:30 Max rep dumbbell power cleans
Into Every 1:30 for 7:30 (5 sets)
0:30 Max rep dumbbell deadlifts

Bodyweight Only
Every 1:30 for 10:30 (7 sets)
5 Kneeling jump ups
Into Every 1:30 for 10:30 (7 sets) 2
Wall walks
Into Every 2:00 for 10:00 (5 sets)
1:00 Superman hold on the floor

21.1

For time:
1 Wall walk
10 Double unders
3 Wall walks
30 Double unders
6 Wall walks
60 Double unders
9 Wall walks
90 Double unders
15 Wall walks
150 Double unders
21 Wall walks
210 Double-unders

Time cap = 15:00

Who predicted a wall walk! The wall walk is a relatively slow-paced movement that will challenge muscular endurance of the upper-body. If you are competing in the Open and being judged be sure to look at the CrossFit Games website to ensure that you are meeting standards. Focus on keeping a stable trunk position by utilizing the abs to avoid excessive hyperextension. The double under volume is challenging, particularly on the final 2 rounds. This movement will jack up the heart rate and fatigue the lower body and shoulders. The double unders will increase the difficulty of the wall walks. Consider breaking up the double unders in earlier rounds even if competent at this movement. This plan allows for 2 heats to be run in a class session if coaches decide to do so.

  WORKOUT MODIFICATIONS

 Rx’d (all ages)  ♀ and ♂ perform wall walks and double-unders 

Scaled (all ages)  ♀ and ♂ perform scaled wall walks and single-unders 

I competed in the scaled version. However, I had never done a wall walk or even ever attempted one! I was sure I could not do one. Perhaps I should do the foundations (less than scaled) version?? Then I heard Matt say, T is doing scaled. Was told that I really need to do is one.
Ok, I guess whatever he says. Somehow I really trust him and if he thinks I can do something then I guess I can – or at the very least I will try my hardest. 

So, I have 15 minutes to do at least one wall-walk. Guess we’ll see how it goes…
Thanks to the excellent coach who keeps telling me I can do this, the awesome judge that kept pushing me, and all the fantastic gym members who were cheering me on. 

 

  WORKOUT (~30:00)

Every 5:00 for 30:00 (6 sets)
Pick 1
600m/500m Row
600m/500m SkiErg
500m Run
1500m/1200m Bike

Notes The goal is to treat each interval as a near-max effort. This will likely mean that there will be a bit of a drop-off in times following the first effort. Strive for efforts to be in the realm of 2:00-2:15 or less. An alternative strategy will be to perform these efforts at a submaximal pace that is consistent and acts as a form of active recovery. The score is the total time working. Athletes can share equipment during this session if equipment is limited.

So I actually was able to do each set in the 2:00-2:15 timeframe! Every other set I switched between rowing and biking.

Movement Options
Row/Ski/Bike/Run
*Complete a distance that takes approximately 2:15 or less at an 80%+ effort.
Minimal Equipment Options Every 5:00 for 30:00 (6 sets) 500m Run

WORKOUT (~20:00)

For Total Reps:
8 Rounds
0:20 Pull-ups (2 black bands)
*Rounds 1-4 strict, rounds 5-8 gymnastics kip.
0:10 Rest

1:00 Rest

8 Rounds
0:20 Dumbbell shoulder press/push press (35lbs/25lbs) 15# db set
*Rounds 1-4 shoulder press, rounds 5-8 push press.
0:10 Rest

1:00 Rest

8 Rounds
0:20 Sit-ups (I actually could do like 6-7 every 0:20 – I don’t think I have ever done that before. Sit-ups have always been an extreme challenge.)
0:10 Rest

1:00 Rest

8 Rounds
0:20 Rowing (calories)
0:10 Rest

Notes This is a high-rep stamina workout where muscular failure will be the primary variable to contend with. The pull-ups and overhead pressing elements are arranged in a fashion where the strict movements are done first before moving to a variation that may allow for higher reps to be accumulated. Strive for a consistent number across all intervals of the sit-ups and put forth a challenging effort on all row intervals. Go for broke on the rows!

WORKOUT (~12:00)

For time:
15 – 12 – 9 – 6 – 3    (12 – 9 – 6 -3 = 8:27)
Squat clean (135lbs/95lbs) 55#   Another PR for me!! previous PR 50#!! Easy to PR when you switch to a 45# bar from the 35# 🙂
Box jumps (24″/20″) (step ups on 3 plates – last 3 or 4 of each set did jumps)

Notes This is a quick burner that will tax the lower body. Faster times could be under 5-7:00 while all are intended to strive for a variation that allows for completion in under ~10:00. The load is moderate where stronger athletes may be able to complete the initial round unbroken or with one short rest break. Most will benefit from performing the majority of the reps in singles to assist with maintaining consistency as well as to potentially keep the heart rate lower when compared to doing touch and go reps.
The box jump height is moderate and is intended to allow for a near consistent pace to be maintained.

Squat Clean
*Use a load that allows for consistent reps to be completed.
*Power clean followed by a front squat if mechanics on the full squat clean are not sound.

Box Jumps
*Use a height that allows for consistency even if it is a couple of inches.
*Single leg box step-ups.

WORKOUT (~15:00)

For time:
5 Rounds
10 Deadlifts (275lbs/185lbs) (85#, 85#, 85#, 95#, 95#)
50 Double unders (I did lateral hops over a line on the floor. Actually I can do these fairly quickly now. It used to be a struggle!)
2:00 Rest between rounds
*Compare to 11/9/20 (65# deadlifts for all rounds)
*Log total time including rest.

Notes These are intended to be fast efforts that do NOT exceed 1:00-1:30. The load on the deadlift should be challenging, but doable, for 10 reps to be completed unbroken. Athletes can increase the load from 11/9/20 if all rounds were easy to complete unbroken.
Deadlifts *Reduce load to maintain positioning and achieve 10 reps.
Double Unders *30 Lateral bar hops

Minimal Equipment Options Dumbbells For time:
5 Rounds 15 Dumbbell deadlifts *Choose a load that is challenging but can be completed for 10. Start at the knee or mid-shin to keep a rigid back position as needed.
50 Double unders 2:00 Rest between rounds

Bodyweight Only For time: 5 Rounds 15 Supermans, (contract/relax) 0:30 Superman hold 15/15 Single leg glute bridge 50 Double unders

  WORKOUT (~20:00)

20:00 AMRAP (5 rounds – 6th round did 5 thrusters)
10 Thrusters (105lbs/70lbs) (55#)
Great way to PR the thrusters – use a 45# bar 🙂
Previously I had been using a 35# bar and then putting a max of 5# plates (10# to total 45#)
So use a 45# bar and put on 5# plates and you now have a PR – 55#
I used to do thrusters with a naked barbell or adding no more than 5# plates. I was pretty sure I wouldn’t be able to do all the reps.
Today I just decided if I used 5# plates before I could do it now because I am stronger now.
I really thought I would probably only do 8 each round – I decided however many I could really do the first round then I would just try really hard to get that many each round. Well, round 1 I did 10 and it didn’t feel too bad – so I worked hard and got all 10 each time!

10 Toes to bar (knee raises hang from bar)
200m Run (1:00 bike)

Notes The load on the thrusters is intended to be light and allow for nearly all rounds to be completed unbroken.
The toes-to-bar will likely be the most challenging part of the workout due to muscular fatigue of the trunk and hip flexors. Consider reducing the reps or modifying the movement if a set of toes to bar will take longer than ~1:00 to complete.
Top scores will likely be between 8-10 rounds while a great goal to shoot for is 6+ rounds.

Movement Options
Thrusters
*Use a load that allows for unbroken sets for at least the first 10:00.
*Use a front squat to push press.

Toes to bar
*Perform a bottom half strict toes to bar, knee raise (band resistance), or lying leg raise + hip lift.

Run
*250m row
*500m Air bike

Minimal Equipment Options
Dumbbells Available 20:00 AMRAP 10 Dumbbell thrusters 15 V-ups 200m Run Bodyweight Only 20:00 AMRAP 1 Wall walk 10 Jumping air squats 15 V-ups 200m Run

COOL DOWN AND ACCESSORY WORK (~20:00)

Active Recovery
5:00 easy row, bike, or walk (bike)
1:00/1:00 Prone pec stretch
1:00 Prone lat stretch

Accessory Work

3 Rounds NOT for time
10/10 3 Point dumbbell row (20# db)
20 Banded bicep curls

Minimal Equipment
Dumbbells available

3 Rounds NOT for time
10/10 3 Point dumbbell rows
10 Hammer curls

Bodyweight Only
In as few sets as possible 45 Truck rows or bent over bag rows

WORKOUT (~10:00)

10:00 AMRAP
10 Pull-ups (band assisted (2 black bands)
10 Dumbbell box step-ups (50lbs/35lbs ea., 24″/20″ box) (20″ box no weight)

Notes This workout will tax the lower body musculature as well as the upper body pulling musculature.
Expect grip fatigue to potentially be the limiting factor for some athletes.
Multiple rounds of pull-ups are intended to be completed unbroken.
The load on the dumbbell box steps-ups is challenging but nearly all rounds are intended to be able to be completed without putting the dumbbells down. High scores could be in the realm of 7 rounds while all are intended to strive to perform a variation that allows for 5+ rounds.
Pull-ups
*Reduce reps to 7-8 or to a reps scheme the athlete can complete in 0:30 or less.
*Jumping pull-ups.

Dumbbell Box Step-ups
*Reduce load 1st all the way to bodyweight as needed for consistency.
Consider a higher box with no weight for those that struggle with high reps in a workout.
*Decrease the height to achieve consistency and reps to be completed in under 0:45-1:00.