Road to the Games: Fikowski and Vellner
REMINDER: If you want to get any of the Vic City Virus gear, the order forms with exact cash must be in by the end of Monday April 24th. Order forms are at the gym.
In the meantime, check out this short documentary on two strong Canadian CrossFit Games athletes, Brent Fikowski and Patrick Vellner.
TRAINING FRIDAY-SATURDAY WARM-UP:
Review movements for skill WOD
Clean Complex - For best weight (record score)
6 sets E2M, build as you go
3 Power cleans
2 Front squats
1 Shoulder to overhead
This is a rotating EMOM, and you will switch stations each minute. No score for this workout.
Rx: 5 rounds through the following stations:
1. Burpee box jumps - 8 reps
2. Strict Pullups - 8-12 reps
3. DB/KB Reverse Lunge - 12 reps
4. Double unders - 30sec
TG: reg burpees, ring rows, single skips
FG: assisted pullups
Comp prep: 1-6 Ring MU for Pullups