Games 21.4
10-9-8-7-6-5-4-3-2-1
Wall Walk
Thruster
Time Cap: 21 min
Fx: 95/65
P: 135/95
O: 155/105
Games: 185/135
Stimulus: Grunt/Capacity
Accessory
3 rounds
21’s (w/ BB)
7 bottom half curls
7 upper half curls
7 full Range of Motion curls
CrossFit Games – Teen Event 2
5 rounds for time:
1 legless rope climb
5 deadlifts
8 Minutes Time Cap
O: 255 lb./175 lb.
P: 215/155 (with legs)
FX: 185/125 (x3 from ground)
CrossFit Games – Teen Event 3
Find a 1-RM Snatch
(8 min: Six minutes of work time, two minutes to deload barbell)Find a one-rep max Snatch)
CrossFit Games – Teen Event 7
(8 min work time):
9 Bar Muscle Ups or 12 Pull Ups
20/15 Ski Erg (or rower)
50 Double Unders (2:1 singles)
6 Bar Muscle Ups
20/15 Cals Ski Erg
50 Double Unders (2:1 singles)
3 Bar Muscle Ups or 5 Pull Ups
20/15 Ski Erg
50 Double Unders (2:1 singles)
Partner WOD
One partner holds plank
Accumulate 100 thrusters
One partner holding wall sit
Accumulate 100 KB swings
One partner holds handstand or down dog
Accumulate 100 HSPU
One partner holds bar hang
Accumulate 100 pull-ups
Time Cap: 25 min
Fx: 75/55, 35/25, Piked Pushup, J-hook row
P: 95/65, 53/35
O: 95/65, 70/53, C2B
Stimulus: Figure Skater
Strength
EMOM10
3 Deadlifts
*build weight as necessary
MetCon
5 rounds
9 Deadlift
15 Box Jumps
21 Pushups
Time Cap: 15 min
Fx: 155/105, 20/18″
P: 225/155, 24/20″
O: 275/185, 24/20″
Stimulus: Grunt
Metcon
“Downhill”
90 DU
800m run
70 DU
60 TTB
50 DU
40 Snatch
30 DU
20 bar MU
10 DU
Time Cap: 24 min
Fx: 2:1 Singles, Hanging Leg Raise, 95/65, 20 J-hook Row + 20 Pushups
P: 115/75, C2B Option (2:1 reps)
O: 135/95
Stimulus: Capacity
Strength
Every 2 min for 12 min
4 Back Squats
MetCon
27-21-15-9
Wall ball
Pull-up
Time Cap: 13 min
Fx: 14/10, J-hook row
P: 20/14
O: 20/14, C2B
Stimulus: Burner
MetCon
“Collar Contusion”
20-18-16-14-12-10-8-6-4-2
Push Press
Cal bike (or cal row + 3)
Burpee
Time cap 30 min
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Grunt
MetCon
Every 3 minutes for 18 minutes
9 Thrusters
27 DU
Max unbroken set of pullups
*only do pullups if you can consistently do more than 10 in one set, otherwise do max j-hook row
Fx: j-hook row, 2:1 Singles, 75/55
P: 95/65
O: 95/65, C2B
Stimulus: Capacity/Figure Skater
Accessory
4 working sets
4 weighted pullups w/ DB
12 Pushups with Plate on back
:45s wall sit with KB
Fx: 35/25
P: 53/35
O: 70/53
Partner WOD
AMRAP10
*Partners switch every time one partner finishes 15/12 cal row
Other partner doing max power snatch
rest 2 min
AMRAP10
*Partners switch every time one partner finishes 15/12 cal row
Other partner doing max wall balls
Fx: 95/65, 14/10
P/O: 135/95, 20/14
Stimulus: Grunt/Capacity
MetCon
800m Run
5 Wall Walks
15 KB Swings
25 Pushups
35/28 Calorie Row
25 Pushups
15 KB Swings
5 Wall Walks
800m Run
Time Cap: 24 min
Fx: 35/25
P: 53/35
O: 70/53
Stimulus: Grunt