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The final showdown!

23 Mar Posted by in CrossFit Games | Comments

This is it! the end is in sight!  It’s been a great 5 weeks and the battle has come down to this. We find out on Thursday what is in store and give it everything we’ve got……After, we celebrate! I don’t know what HQ has in store but I know it will be a mental push! Let’s end this with the same great effort we’ve been putting the whole time.

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging overhead squat out of the rack (80-90%), or do 3 reps on the minute for 6 minutes at 50-60%.

Strength: 8×1 back or box squat – 7 of 15, same weight across, approximately 75 – 85% of max for back squat, 65 – 75% of your back squat max for box squats)

Super Set: 8×3 single arm ring row, “across,” scale to the same challenge) basics video here.

Metabolic Conditioning: “Dark Weather“

For time – 4 rounds

7 hang power snatch
7 Overhead Squat
14 Box jump

Performance: 65lbs/95lbs, 20″/24″
Athletic: 45/65lbs, 20/24″
Health: 35lbs/45lbs 12/20″

Scaling Guide: 6 – 10 min, about 1:45 per round.

Scale Up: 75/115 lb bar

Compare to: November 28, 2016

Optional ‘Cash Out’: 16 suitcase lunge steps, 8 push ups, 100m run, 4 rounds

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