CROSSFIT GAMES WEEK
Warm-up
• 300 m Row
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
• 15 sec Goblet Squat Hold 70/53#
Strength
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
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
Skill Test
For time (1 attempt):
• Max L-sit
For distance (2 attempts):
• Max Reverse MedBall Throw 20/14#
Conditioning
“2014 The Beach” (modified)
For time:
• 200 m Run
• 30 DB Thrusters 30/20#
• 30 Burpees
• 400 m Run
• 30 Burpees
• 30 DB Thrusters 30/20#
• 200 m Run