101613

2013 CrossFit Games On ESPN 

Wednesday

Level 2

Strength: Back Squat (20)
1, 6, 1, 6, 1, 6; No tempo, Rest 2 min b/t sets

WOD: 30 sec on, 30 sec off (16)
- Row (Cal)
- Dips
- Toes to Bar
- KB Swings (Heavy)
- Then back to row

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Level 1

Skill Builder: Back Squat Instruction (12)

Sets of 5 reps; 30X1

WOD: 30 sec on, 30 sec off x16 sets
-Row for cal
-Hand Release Push Ups
-Sit Ups
-Russian KB Swings
-Then return to row

 Thursday

Ax3. (10 min)
1: Max Effort Broad Jump (1 attempt per time), Rest 20 sec
2. Muscle Up Transitional Work 5 (ADAP), Rest 20 sec
3. Turkish Get Ups 3 each arm - slow & steady, Rest 20 sec

WOD: A Funky Chipper Chipper (25)

400m Bumper Plate Run
15 Burpee Box Jump
20 Striders
25 Brains
3 laps Bear Crawl
1 Rope Climb
400m Farmers Walk (one kb in each hand)


Level 1

Pre-Skill Structural: Max Effort Broad Jump Test; best of  3 attempts

Skill Builder: Review of Movements & Box Jump Technique

WOD: A Funky Little Chipper
400m Bumper Plate Run
15 Burpee Box Step Ups
20 Walking Lunge w/Bumper Plate; hold any way)
25 No Push Up Burpee
3 Laps Bear Crawl
400m Farmers Walk

What you get by achieving your goals is not as important as what you become by achieving your goals. - Henry David Thoreau

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