Saturday / Sunday Oct 19/20
BUILD
PURPOSE:
All Body Strength and Conditioning
WARMUP:
400m Run
Midline BBQ : 4 x30/30 Hollow Rock + Arrested Superman
Coaches Mobility
STRENGTH:
Barbara
5 Rounds. Resting 3 Mins Between each round
20 Pull ups
30 Push ups
40 Sit Ups
50 Squats
Tis houd be done “for time” but do not sacrifice quality of reps
TRAIN
PURPOSE:
All Body . Conditioning.
WARMUP:
Coaches Mobility
5 x 20 Sec Sprints on Skill Mill. Start Slow and Build. perform 10 x Roll And Each and 5 x Inch Worm during “rest”
STRENGTH:
Barbara TRAIN Edition. 5 Rounds 3 Min Rest
20/15 Cal Ski OR Row
30 Push Ups
40 Sit ups
50 Squats
Groups of 3. Waterfall Style . Have best rower/ skier go first . Clock is rolling. Athletes need to monitor their own rest. Team alternate between Ski and Row .
MAIN EVENT:
COMPETE
PURPOSE
For most of us, Saturday will be our shot at 20.2—but if you’ve already knocked this one out, we have a second option. It’s 2019 CrossFit Games Individual Event 5: “Mary.”
At the Games, Kari Pearce won that event with a score of 23 rounds + 5 reps (that’s 345 pull-ups inside of 20 minutes), beating men’s winner Noah Ohlsen by 18 reps and Mat Fraser by 20 reps.
WARM UP
EMOM8
Odd Mins: 30 Seconds of Jumprope (singles or doubles) + 3 Push-up to Down-dog
Even Mins: 6 Air Squat + 6 Jumping Air Squat
Then, coach’s choice of shoulder mobility
and practice rounds of workout (6 minutes of dedicated rehearsal and transition practice)
MAIN EVENT
”20.2”
AMRAP20
4 Double Dumbbell Thrusters (50s/35s)
6 Toes to Bar
24 Double Unders
—OR—
”Mary”
AMRAP20
5 Handstand Push-up
10 Alternating Pistol Squats (scale to single leg lateral box step-ups)
15 Pull-ups
LAUNCH
WARM UP
STRENGTH
MAIN EVENT
SPRINT
WARM UP
STRENGTH
MAIN EVENT
LIFT
Snatch - 90-95% x 1
Clean & Jerk - 90-95% x 1
Front Squat - 90% x 1 x 5