Pics courtesy of the CrossFit Games site.  Don’t forget coverage of the CrossFit Games starts TODAY!

See schedule below (times are in Eastern Standard, so do the conversion for local time)

Warmup:

Grab light KB

200M Run

10 KB sumo deadlifts

6 box step ups

10 Bow2Bends

5 KB high pulls

5 box jumps

5 KB Sumo DL High Pulls

5 Min Turkish Get up practice (see video courtesy of CrossFit HQ)

WOD:

AMRAP 30:

400M Run

2 Turkish Get Ups (per side) (53/35)

15 KB Sumo Deadlift High Pull (53/35)

20 Alt. KB Step-Ups* (20″)

 

*Hold KB in Front rack on right side for 1st ten steps, then left side for final 10 steps

Video courtesy of Open Fitness.  Core stability is the key to getting through the 3 Kettlebell-centric movements in today’s WOD.  Tight core to go up and down in the Turkish Get ups, Tight core to keep you safe in the Sumo Deadlift High Pulls, and  for sure tight core to keep your body upright in the Front step ups. With this being a longer AMRAP, keep a steady run pace in the 400 do you are not overly taxed coming into the KB movements.

Scaling Options:

Run -> 500MRow

KB weight -> 35/25 -> as needed

Box height -> 16 -> as needed

Cool Down:

Kneeling OH stretch on box – 2 Min

Video courtesy of Train FTW

 

Banded hamstring stretch – 1 Min per side