Friday, February 3rd

Write Your Open Story -CrossFit Games

Performance is in red, Competition is in blue, Links are in green

A1) 3 sets of:
Front Rack Step Up x 8-12 reps each leg
rest 60 seconds
A2) 4 sets of:
Strict Chin Up x 2-4 reps
rest 60 seconds

*Perform A1/A2 as a superset. Alternate the step ups and pull ups for 3 sets then do a 4th set of pull-ups.
Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box.
For the pullup, perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups for 60 seconds.

B) 10 minute AMRAP
3, 6, 9, 12, 15, 18, 21… add 3 reps until the call of time
Wall Balls 20/14 lbs  10/9 ft
Box Jumps 24/20″

Go unbroken on wall balls for as long as you can. Do your best to keep your toes on the floor and stay organized. Box jumps are Rx’d as a two-foot take off. Step-ups are considered a scale

A1) 3 sets of:
Front Rack Step Up x 8-12 reps each leg (heavier than last week)
rest 60 seconds
A2) 4 sets of:
Strict Chin Up x Max Reps
rest 60 seconds

*Perform A1/A2 as a superset. Alternate the step ups and pull ups for 3 sets then do a 4th set of pull-ups.
Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box.)

B) For Time
21 Thrusters 65/45
18 Thrusters 85/55
15 Thrusters 105/65
12 Thrusters 125/75
9 Thrusters 135/85
6 Thrusters 145/95
3 Thrusters 155/105

Each set must be unbroken to count.  Rest as needed between sets but make smaller jumps if the weights get too heavy to complete unbroken. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531