The Guest


Hi all

The CrossFit Games is coming up. Those who will be participating, here is my first suggestion -

1) Rule 1 - Stay injury free; this not includes major stuff - like back and shoulders...but also little things like hand tears. There may be an urge to want to achieve certain movements - especially muscle ups, toes to bar, or chest to bars - but trust me - it's not worth injuring yourself over it; because such injuries can a) prevent your from participating properly in the open games and 2) set your training back for more than a few months. So limit the amount of daily practice you put into trying achieve movements that are highly demanding on hands and shoulders. It's best to spread the practice over days and weeks and months. For example it is better to practice 5-10 toes-to-bar a day, over 6 days week (= 30-60 reps), rather than doing 30-60 reps in one day. The lower the daily rep count will save your hands and shoulders!




Today's workout

A mix bag of exercises. From strength to skill, to hard out bike riding!



TIGERPHOENIX
1) Deadlift 5x6 (pick load)

2) "The Guest", adapted from the 2011 Regional Games

For time (15min cap):

20 Row (Cals)
30 Burpees
40 Hip to overhead (25/20kgs)
50 Hanging Knee Raisers
60 Walking Lunges
150 Single skips

3) Cash out

2mins
20/15 Cals Bike
then in remaining time amrap - pull-ups



1) Snatch Grip Deadlift 5x6 (110-120% of 1rm snatch)

2) "The Guest", adapted from the 2011 Regional Games

For time (15min cap):

20 Row (Cals)
30 Burpees
40 Ground to overhead (40/30kgs)
50 Toes-to-bar
60 Overhead Lunges (Barbell only)
150 Double Under Skipping

3) Cash out

2mins
30/25 Cals Bike as fast as possible
then amrap - muscle ups