1. Warm up.
2. Skill training: rowing. Work on technique, experiment with different damper settings, use the power curve display, work some 250m sprints.
3. “Hammer”; five rounds for time of:
60/42.5 kg power clean, 5 reps
60/42.5 kg front squat, 10 reps
60/42.5 kg jerk, 10 reps
Pull ups, 20 reps
Rest, 90s
4. Recovery: mobilty work
1. Warm up.
2. Skill training: knees to elbows.
3. For time:
20/14 lb wallball, 30 reps
20/14 lb medball overhead walking lunges, 30 steps
20/14 lb wallball, 25 reps
20/14 lb medball overhead walking lunges, 25 steps
20/14 lb wallball, 20 reps
20/14 lb medball overhead walking lunges, 20 steps
(Second number is the prescribed women's weight, e.g. 20 lb medball for men, 14 lb medball for women)
4. Recovery: mobility work
1. Warm up.
2. Skill training: pull ups (strict, kipping, butterfly)
3. As many reps as possible in 10 mins of:
32 kg kettlebell clean and jerk
(Scale weight as needed; the aim is not to put the kettlebell down during the 10 minutes, rest in the rack position. Switch hands every minute on the minute). Score is time plus the number of times you had to put the KB down.
4. Recovery: mobilty work
1. Warm up.
2. Skill training: double unders/ jump rope
3. "CrossFit Games Open workout 11.4"
As many rounds as possible in 10 mins of:
Bar facing burpees, 60 reps
55 kg overhead squats, 30 reps
Muscle ups, 10 reps
If you haven't completed one round by the end of the ten minutes (note your score) and continue until you have completed all the reps (note your time). Use muscle up progressions as required.
4. Recovery: mobility work
1. Warm up.
2. Skills training: snatch.
3. "Fight Gone Bad!"; three rounds of:
20 lb med ball, Wall-ball (Reps)
35 kg sumo deadlift high-pull, (Reps)
20" box jump, (Reps)
35 kg push press, (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Record your total number of points.
4. Recovery: mobility work