CROSSFIT GAMES WEEK
Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats
• 10 Arm Circles
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Skill Test
For reps (1 attempt):
• Max Strict Handstand Push-ups
Conditioning
“2011 Rope-Clean”
For time:
• 5 Rope Climbs 15’
• 5 Clean & Jerks 145/115#
• 4 Rope Climbs 15’
• 4 Clean & Jerks 165/125#
• 3 Rope Climbs 15’
• 3 Clean & Jerks 185/135#
• 2 Rope Climbs 15’
• 2 Clean & Jerks 205/145#
• 1 Rope Climb 15’
• 1 Clean & Jerk 225/155#