June 20, 2020 – Competition

A.
Two sets of:
400 Meter Run or 500 Meter Row
40 Double-Unders
20 JumpIng Air Squats
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
Rest 90 seconds

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every minute, on the minute, for 12 minutes:
Back Squat x 2 reps @ 80-85%

C.
Build to today’s heavy…
Snatch with No Hook Grip and No Foot Movement

Followed by…

Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ today’s heavy No Hook No Foot Movement

D.
Complete as many rounds and reps as possible in 7 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)

(If you participated in the Open in 2011, compare your score on this 7 minute effort to the 10 minute effort of 11.1 and post any interesting observations…I suspect some of you may be better now with 30% less time to accumulate reps than you were then.)

Rest exactly 8 minutes, and when the clock hits 15:00, perform the following…

CrossFit Games Open 12.1
7 Minutes of Burpees to a Target 6″ Above Standing Reach

(Goal here is simple, I want to see if you can beat your 2012 score even after performing 7 minutes of 11.1 before you do. It’ll be a push, but it’s possible with the right mindset.)

Rest exactly 8 minutes, and when the clock hits 30:00, perform the following…

Complete as many meters as possible in 7 minutes of:
Rowing on Concept 2 Erg x Max meters

(Some of you will simply lose focus or give up at this point and let the mental grind of the repeated 7 minute efforts beat you…I want to find out who out there won’t allow that to happen.)

E.
Three sets of:
Strict Supinated-Grip Pull-Ups x 8-10 reps
(add weight if possible)
Immediately followed by…
Max Reps of Band-Assisted Supinated-Grip Pull-Ups
Rest 60 seconds
Tempo Ring Dips x 8-10 reps @ 2111
(stick with the tempo and full range of motion)
Max Reps of Band-Resisted Push-Ups
Rest 60 seconds

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 30 minutes (10 sets), complete:
Station 1 = 5 Max Height Jumps + 10 Back Pack Ground to Overhead
Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds
Station 3 = 12 Hugging Back Pack Step Ups + Max Reps Step Ups until the clock reaches 45 seconds

Coaches Note:

Today we are racking up high volume. Pick a rep range that you can manage. Whatever intensity you choose in round one and the reps you achieve will be the goal for future rounds

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 30 minutes (10 sets), complete:
Station 1 = 14-18 Alternating Dumbbell Snatch
Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds
Station 3 = 12 Single Dumbbell Step Ups + Max Reps Step Ups until the clock reaches 45 seconds

Coaches Note:
Today we are racking up high volume. Pick a rep range that you can manage. Whatever intensity you choose in round one and the reps you acheive will be the goal for future rounds