Pair up to throw down!
Looking for something to spice up the end of the month? Well CrossFit Games is putting together a pairs competition that will run for 1 week (1 event essentially) from May 19-24!
You can sign up as a MM, MF, for FF pairing, and it will be for fun, competition, or both! No judges are required, which will make this a LOT easier to run. We will aim to run the workout in class on the Friday-Saturday of the competition week, so even if you don't register, it will be an option to do in class with a buddy.
Dave Castro has more info on the competition in the video below, and you can head over HERE to register you and your wod buddy!
TRAINING IDEAS/THEMES FOR FRIDAY - SATURDAY
WARM UP: 3 ROUNDS -
5 dowel dislocates
10 plate floor to overheads
15 sec side plank per side (straight arm)
20 jumping jacks or single skips
SKILL: 7 Dumbbell Shoulder-to-Overheads, pick load Every 2 mins for 10 mins.
Two dumbbells or two kettlebells! Get them done quickly to get enough rest for the next round
For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Hang Power Cleans, 115/75 lbs
Similar to the classic Jackie crossfit workout... but with a bit of cleaning at the end! Use the empty bar for your thrusters, then pop your weights on for the hang power cleans.
DONT DROP THE EMPTY BAR!!
Sub dumbbells in if your front rack gives you trouble.
Fg2: 55/75, thrusters scaled to 30 reps
Fg1: scale bar as needed, 750m row, 30 thrusters
CP1: 105/155 hang power cleans
Enduro: 2 rounds @ Rx weight