Monday 170123

There Is No Other True Test Of Fitness.

The Games were created to fill a void—no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.

The CrossFit Games events are made up of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake—the CrossFit Games are designed to test, not train, fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program. Register for the CF Open https://games.crossfit.com/

Dynamic Warm-Up – Mobility
Prepare to for..

WOD
15 Minute AMRAP of:
50ft Overhead Walking Lunge Steps 95/65, 75/45, 55/25
10 Ring Dips/ Progression
50 Double Unders

Rest 5 min, then;

3 Rounds:
3 Minutes AMRAP of:
12 Toes to Bar
12 Thrusters 95/65, 75/45, 55/25
Rest 2:00

* Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Just Work: 
10 Rounds:
Row 300m
Rest :60

Strength:
5 x 5 Back Squat @ %85

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