CROSSFIT GAMES WEEK
Warm-up
• 100 Jump Rope Singles
• 50 Double Unders
4 rounds:
• 20 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
2 rounds:
• 10 Jacking Jacks
• 10 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerk
• 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
Skill Test
For load (3 attempts):
• Max Weighted Chest-to-bar Pull-up
1 min for distance:
• Max Farmer Carry 100/70# DBs
Conditioning
“2013 Sprint Chipper”
For time:
• 21 MedBall GHD Sit-ups 20/14#
• 15 Snatches 165/100#
• 9 Burpee Box Over 30/24”