WORK YOUR WEAKNESS
STRENGTH I
5 sets for load:
3 power clean @ 70%
2 power clean @ 80%
1 power clean @ 90%
– Rest 2:00 between sets.
SKILL I
5 sets:
20 hollow rocks
20 seated leg raises
SKILL II
EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated position on the floor.
STAMINA I
EMOM 20:
Min. 1 | 12 wall-ball shots (6/9 kg)
Min. 2 | 9/12 cal. bike
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MONDAY:
RX
5 rounds for time:
400/500-m row
1:00 handstand push-ups
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
400/500-m row
1:00 seated DB strict press (10/15 kg)
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
200/250-m row
1:00 push-ups
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.
INTENDED STIMULUS
– 12:00-15:00.
– Both a “For time” and “For reps” workout to encourage you to go fast and get after it.
– Begin the 1:00 clock for handstand push-ups as soon as the row ends.
– Complete 10-15 handstand push-ups every round.
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TUESDAY:
2021 – CROSSFIT GAMES EVENT 10
BENCHMARK
RX
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.
SCORE:
TOTAL TIME
INTERMEDIATE
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bars as needed.
SCORE:
TOTAL TIME
BEGINNER
For time with a partner:
20 toes to kettlebell
1-mile run
20 toes to kettlebell
1-mile run
20 toes to kettlebell
– One partner works while one rests. Partition the runs and toes-to-bars as needed.
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover
INTENDED STIMULUS
– 25:00-30:00.
– Aligns with the July focus – 2021 CrossFit Games workout event 10.
– Partition the runs and toes-to-bars as needed between partners.
– Complete each set of toes-to-bar in 2:00 or less.
– Break the runs into manageable distances that allow you and your partner to complete the 1.5-mile run in 12:00 or less.
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WEDNESDAY:
HEAVY DAY
RX
For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Post-workout:
1 set:
400-m front rack Sandbag walk (20/30 kg)
INTENDED STIMULUS
– Today is our heavy day.
– Athletes should start with a heavy load and decrease the load as the reps increase.
– Athletes should be able to use 85%+ of the best single for the first three sets. 80%+ for the middle three sets. 70%+ for the last three sets.
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THURSDAY:
SKILL WORK
Pre-workout:
EMOM 8:
5 sumo deadlift
RX
AMRAP 15:
5 strict chin-ups
10 DB floor press (15/22.5 kg)
15 DB deadlifts
INTERMEDIATE
AMRAP 15:
5 strict chin-ups
10 DB floor press (10/15 kg)
15 DB deadlifts
BEGINNER
AMRAP 15:
5 ring rows
10 DB floor press (5/7.5 kg)
15 DB deadlifts
INTENDED STIMULUS
– 7-10+ rounds.
– Floor press and deadlifts done in 1-2 sets.
– Two dumbbells on the floor press and deadlifts.
– Dumbbell twist on the classic benchmark “CIndy” with slightly different movement patterns and a shorter time-frame.
——
FRIDAY:
RX
6 rounds for time:
50 double-unders
25 weighted sit-ups (14/20 lb)
SCORE:
TOTAL TIME
INTERMEDIATE
6 rounds for time:
25 double-unders
25 weighted sit-ups (10/14 lb)
SCORE:
TOTAL TIME
BEGINNER
6 rounds for time:
50 single-unders
25 sit-ups
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
3 sets:
1:00 plank hold
20 GHD hip extensions / weighted good morning / banded good mornings
INTENDED STIMULUS
– 12:00-16:00.
– Finish the double-unders in 1:00 or less.
– Finish the sit-ups in 2:00 or less.
– The weight for the sit-ups should be something that allows them to keep moving.
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SATURDAY:
TEAM WOD
2019 CROSSFIT GAMES EVENT 12 – THE STANDARD (PARTNER VARIATION)
BENCHMARK
RX
For time with a partner:
30 synchro clean and jerks (42.5/60 kg)
30 muscle-ups
30 synchro snatches
– Partition the muscle up reps as needed.
SCORE:
TOTAL TIME
INTERMEDIATE
For time with a partner:
30 synchro clean and jerks (30/42.5 kg)
60 burpee pull-ups
30 synchro snatches
– Partition the burpee pull up reps as needed.
SCORE:
TOTAL TIME
BEGINNER
For time with a partner:
60 DB clean and jerks (5/7.5 kg)
60 jumping pull-ups
60 snatches
– One partner works while one rests. Partition the reps as needed.
SCORE:
TOTAL TIME
INTENDED STIMULUS
– 10:00-15:00.
– Aligns with the July focus – 2019 CrossFit Games workout event 12, The Standard which was originally an individual workout.
– Synchro the clean & jerk and snatches, locking out at the top together, before being the bar back down.
– Partition the muscle up or burpee pull up reps as needed with your partner.
– Complete the clean and jerks in 4:00-6:00 or less. Same time goal for the snatches.
– Athletes performing the Rx’d volume of muscle-ups should be able to perform at least 3-reps unbroken on every set.
——
SUNDAY:
SKILL WORK
Pre-workout:
1 set:
500-m row
RX
4 rounds for time:
400/500-m row
50 air squats
400-m run
SCORE:
TOTAL TIME
INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME
BEGINNER
4 rounds for time:
200/250-m row
25 air squats
200-m run
SCORE:
TOTAL TIME
INTENDED STIMULUS
– 18:00-25:00.
– Runs and rows in 2:00-2:30 or less.
– Finish first two rounds of squats in less than 1:00 to maintain the stimulus.
– Simple, low-impact movements to recover from The Standard yesterday, but still space to move fast.
——