Pics courtesy of The CrossFit Games.  Congrats to CrossFit Invictus, Laura Horvath, and Jeff Adler for winning their divisions, and special shout-out to Roman Khrennikov for a gutsy performance, finishing the last two events with a broken foot. Training for the 2024 Games starts NOW!

Warmup:

1:00 jump rope

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

1:00 jump rope

:30 calf pedal in down dog

10 Spider-Man Lunge w/twist

WOD:

For Time:

400M Run

  immediately into…

Tabata* Double Unders

-1 Min rest after last round of DUs

400M Run

  immediately into…

Tabata 25’ Shuttle Runs

-1 Min Rest after last round of Shuttle Runs

400M Run

*Tabata = 8 rounds of :20 work/:10 rest

Two Scores today:

Score 1 – total WOD time

Score 2 – Total Double Unders + Total Shuttle Runs

Video courtesy of Mayhem Fitness.

We enter our de-load week with all cardio, All Day!  For today’s WOD, just have the clock constantly running.  Every athlete is responsible to watch the clock for the :20 of work and :10 rest times.  Remember, with the Tabata pieces, track all reps and add them up at the end.

Scaling Options:

Run -> 35/25 Cal Echo Bike

Double Unders -> no scale

Shuttle Runs -> bear crawl 25’

Cool Down:

Calf pedal in down dog – 1 Min

Spider-Man Lunge hold – 1 Min per side