A Taste of the Games!
What a weekend of events at the Ranch for the last stage of the CrossFit Games 2020. Although it wasn't the most exciting Games of all time due to the complete dominance by Mat and Tia, there was still an amazing display of fitness and effort.
The tests incorporated heavy fast lifts, high volume gymnastics, some truly nasty trail runs and swimming and biking. The top 5 men and women put it all out there and truly displayed almost unbelievable levels of overall fitness.
I think one of the greatest things about the Games is seeing what the very top tier is capable of... it gives us an ever moving and improving target of what it means to be comprehensively fit.
I'm sure there will be several highlight videos coming out soon, including a full documentary from behind the scenes. Until then, you can watch all the events via links on games.crossfit.com.
Since we all like to have a little taste of what the athletes went through last weekend, I figured we should do the first event (or a scaled version thereof!) on Monday - Tuesday.
Scale it as needed, enjoy the process, and see you soon!
TRAINING MONDAY TUESDAY
WARM UP: 3 rounds
5 dowel dislocates
5 dowel overhead squats
10 double crunch
5 vertical jumps
SKILL Power Snatch 10x3 at 60% 1RM
Go E90s, the goal here is practice - so high accuracy in all facets!
WOD: 2007 RELOADED
This is a variant of a workout from the very first crossfit games in 2007. It has been upgraded in all capacities, and the original was no joke either! Scale the shoulder to overhead pretty heavy, and challenge yourself on the pullups.
We're going to do a 20 minute time cap on this so if you're ready to really dig, feel free to do so!
If you find yourself between scaling options on the pullups, try splitting the reps and doing 2-4 reps of a harder variant then filling the rest with an easier one.
*20 min time cap*
Rx: For time:
Row, 1500 m
-- then --
5 rounds of: 15/10 Chest-to-bar Pull-ups 7 Shoulder-to-Overheads, 155/105 lbs
FG4: regular pullups, 95/135
FG3: regular pullups, 75/115
FG2: jumping pullups, 65/95
FG1: scaled as needed
CP1: 8/5 bar MU, 125/185
CP2: 10 bar MU, 145/205