Warm-up
2 rounds:
• 15 cal Air-Bike
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
With an empty barbell:
• 10 Overhead Squats 45/35#
• 10 Thrusters 45/35#
Strength
Overhead Squat
• 3 reps @ 60% of 1RM
• 2 reps @ 70% of 1RM
• 1 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 100%+ of 1RM
Thruster
• 3 reps @ 60% of 1RM
• 2 reps @ 70% of 1RM
• 1 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 100%+ of 1RM
Conditioning
“2009 CrossFit Games Final Chipper”
• 15 Cleans 155/100#
• 30 Toes-to-bar
• 30 Box Jumps 24/20”
• 15/10 Ring Muscle Ups
• 30 Dumbbell Push Press 40/25#x2
• 30 Double Unders
• 15 Thrusters 135/95#
• 30 Pull-ups
• 30 Burpees
• 300 ft Overhead Walking Lunges 45/25#