Warm Up
10 Toy Soldiers
10 Kang Squats
3 Rounds for Quality
16 Alternating Bodyweight Lunges
10 Barbell Strict Press
Session 1
Barbell Conditioning
For Time
20 Power Snatches
Rest 1 min.
15 Power Snatches
Rest 1 min.
15 Shoulder to Overhead
Rest 1 min.
20 Shoulder to Overhead
RX
Male 75 - 95 - 95 - 75 lbs
Female 55 - 65 - 65 - 55 lbs
Scaled
Male 65 - 95 - 95 - 65 lbs
Female 45 - 65 - 65 - 45 lbs
Weightlifting
I. Every 3 mins x 3 sets: Overhead Squats
1 x 15 reps @ 60%
1 x 12 reps @ 70%
1 x 9 reps @ 80%
% based on 1RM Overhead Squat or Squat Snatch, if no OHS record
Take the bar from the floor
II. Every 2 - 3 mins x 5 sets: Front Squats
5 x 3 reps @ 80%
% based on 1RM Front Squat
Conditioning 1
Option 1
2021 CrossFit Games Last-Chance Qualifier - Event 1
For Time
42 - 30 - 18
cal Row
Alternating Dumbbell Hang Snatch LR1
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Machine Subs:
42-30-18 Bike Erg Calories
42-30-18 Ski Erg Calories
32-22-12 Assault Bike Calories
Option 2
For Time
7 Rope Climbs
20 Push-ups
20 Sumo Deadlift High-pulls
5 Rope Climbs
20 Push-ups
20 Sumo Deadlift High-pulls
3 Rope Climbs
20 Push-ups
20 Sumo Deadlift High-pulls
1 Rope Climb
RX 65 / 95 lbs
Scaled 55 / 75 lbs
All grip on this one! Be smart with your sets and break up those push-ups early. Give yourself a good push in the later rounds!
Rope Climb Alternative
10 - 8 - 6 - 4 Strict Pull Ups
10 - 8 - 6 - 4 Renegade Row with push up LR1
Session 2
(OPTIONAL)
Gymnastics
4 Rounds for Time
60 ft. Handstand Walk
Alternative 4 Wall Walks
Rest 2 mins between each round.
RX 35 / 25 lbs
Scaled pick KB load
Use DBs if Kettlebells are not avialable
Core
EMOM 9
1st 45 secs Max GHD Medball Sit ups
Alternative Medball Sit Ups
2nd 45 secs Hollow Hold
3rd 45 secs Bear Hug Carry Hold , pick load
Comentarios