CROSSFIT GAMES WEEK
Warm-up
• 20 cal Air-Bike
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM
Overhead Squat
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Skill Test
For distance (3 attempts):
• Max Standing Broad Jump
Conditioning
“2007”
For time:
• 1000 m Row
Then 5 rounds:
• 25 Pull-ups
• 7 Push Jerks 135/85#