3 rounds
Bike 1:00
30s active spider mans
30s walk outs
+
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACH/PREP (10-20:00)
"Technique and timing"
Clean Pull: focus on scooping bar into thighs for big hip drive. Arms tay locked out, finish in triple extension with a shrug.
Movement Prep
5 clean pulls, w/ 1s pause at knees
Clean High Pull: Building on clean pull, area of focus is timing the "pull under" after the jump
Movement Prep
5 clean high pulls, w/ 1s pause at knees
Power Clean & Hang Power Clean: Putting previous 2 drills to work with full movement
Movement Prep
3 Power clean (w/ pause at knees) + hang power clean (no pause)
Push press/Push Jerk: Timing our jump for "launch" and how front rack can affect how much "pop" we get.
Movement Prep
3 push press w/1s pause at dip + 3 push jerks w/1s pause at dip
MODIFICATIONS
DOUBLE UNDERS
• Reduce Reps, 30 Seconds of Practice, 45 Single Unders (1.5x)
1 Clean pull
1 Clean high pull
1 Power Clean
1 Hang Power Clean
EACH rep; pause 1s at knee; use light weights for all sets;
This is all about technique work today, so keep weight light so that your efforts can be on solid movement.
30 Double Unders
10 Hang Power Cleans (95/65)
30 Double Unders
10 Push Jerks (95/65)
BUILD: 45 single unders / HPC (65/45) / 45 single unders / push press (65/45)
OPEN (RX+): (115/85)
• In this short AMRAP workout let’s choose a moderate weight on the barbell and a jump rope variation that allows you to complete 5+ rounds, or a round at least every 2 minutes
• Your score is total rounds and reps completed at the end of 10 minutes
400 Meter Run
9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
800 Meter Run
15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
400 Meter Run
• Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
• We expect this piece to take around 15-22 minutes to complete
TIPS
• The dumbbell deadlifts are the only station you would potentially stop moving on today
• Approach your burpees and runs in a steady, moderately paced manner that allows you to thrive on the dumbbell deadlifts
• Coming off the runs and your last burpee reps, see if you can get your hands right on the bells for your first set
• Your break-up strategy will likely depend on what weights you are using
• If you’re breaking these up, choose an option that allows for under 10 seconds of rest between sets
• Set of 15: 15 / 8-7 / 5-5-5, Set of 12: 12 / 6-6 / 4-4-4, Set of 9: 9 / 5-4 / 3-3-3
DOUBLE DUMBBELL DEADLIFT
• Hold two dumbbells on the outside of the body with a narrow stance
• Only one head of the bell has to make contact with the floor outside the foot
LATERAL DUMBBELL BURPEES
• You can jump up or step up out of the burpee
• Jump over the handle of 1 dumbbell with two feet
• There is no need to stand to full extension when jumping over the dumbbell
RUNS
• If you’re choosing a sub for the runs, consider the following recommendations:
• 400 Meter Run + Subs: Designed to take less than 2:30 to complete
• 800 Meter Run + Subs: Designed to take less than 5:00 to complete
1: Max Alternating Dumbbell Floor Press (w/ 2 DBs) or single arm switching sides at 30s)
2: Max Hollow Rocks
• Rotating between an upper body push and midline movement in today’s Body Armor
• Within each minute, complete as many reps as possible
• The upper body gets a rest on the hollow rocks and the core gets a little rest on the floor press
• With that in mind, let’s try to move for as much of each minute as possible
ALTERNATING DUMBBELL BENCH PRESS
• Alternate arms each rep for this station
• Wait for one dumbbell to fully lock out at the top before switching to the other
• Choose a challenging weight, but one that allows you to move for most of the minute
HOLLOW ROCKS
• We’ll count 1 rep as rocking "back and forth"
• If this is too challenging of a movement, complete one of the following: Hollow Hold, bent hollow hold, or Front Plank
It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.
Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?
It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.
A change on the inside reflects on the outside.
Never the other way around.