Pic and video courtesy of The CrossFit Games. This week we will have some fun tacking versions of the CrossFit Games Individual Quarterfinal WODs. We will adjust the majority of them to fit our levels, but feel free to give them a run they way they were originally designed as we’ll post a link for each original WOD through the week. Any of the original movements we alter will be listed as ELITE in the scaling options.
Warmup:
2 rounds:
200M run
Spider-Man lunge 30’
Heel2Toe 30’
Side lunge 30’
Inchworm 30’
10 Shoulder taps in plank
:30 Handstand Hold
Then…
Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin
S/S/S:
Every 3 Min for 12 Min:
1 Squat Clean + 3 Front Squats
2 Wall Walks + :20 Handstand Hold
Start light and then build on bar weight
Our goal for this section is a primer for the work in the WOD. With the squat clean, focus on dropping under the bar fast and staying solid in the catch, and then pistoning out two additional Front Squats without leaning forward. On the wall walks, looking keep the core tight and shoulders engaged.
WOD:
For Time:
9 Front Squats, weight 1 (heaviest)
9 Wall Walks
15 Front Squats, weight 2
15 Burpee to Chest2Bar Pull Ups
21 Front Squats, weight 3 (lightest)
21 Handstand Push-Ups
Bar weights – 80%, 65%, and 50%, respectively of 1RM
Time cap: 15 minutes
Today we start off with a different approach and the weight in the Front Squats will drop as the WOD goes on, BUT the reps go up. The bodyweight movements will tax your core and shoulders, so stay tight!
Scaling Options:
Bar weights -> scale as needed to make 3 weight changes (ELITE: Male – 225/185/135. Female – 155/125/95)
Wall Walks – 8 Shoulder taps per rep (ELITE: 25’ HS Walk for every rep)
Burpee to Chest2Bar -Burpee to jumping pull ups (ELITE: Ring Muscle Ups)
HSPUs -> Pike push ups off box or floor (ELITE: Wall-facing HSPUs)
Joint Strike CrossFit 