June 23, 2021 – Competition Program

Primary Training Session
Muscle Activation

Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Three sets for times of:
30/22 Calories of Rowing
6 Clusters (95-135/65-95 lbs)
8-10 Chest-to-Bar (fast and efficient)
Rest 2 minutes

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80-85% x 2 reps
*Set 5 – 85-90% x 2 reps
*Set 6 – 90-95% x 2 reps
Rest as needed

B
“CrossFit Games Online Qualifier Event 2”
For time:
50 Dumbbell Shoulder-to-Overhead (50/35 lbs)
50 Dumbbell Deadlifts
50 GHD Sit-Ups
100 Single-Arm Dumbbell Overhead Squats
50 GHD Sit-Ups
50 Dumbbell Deadlifts
50 Dumbbell Shoulder-to-Overhead

Time cap: 25 min.

Athlete Notes:

Today we’re tackling another of the “Online Qualifier” events from the Semi-Finals events that were pushed into online formats. Hopefully your shoulders aren’t too wrecked from the week so far because you’re going to need them for those 100 Single-Arm Dumbbell Overhead Squats. When you look at the workout, it really all comes down to the sandwich of GHD Sit-Ups and Single-Arm Dumbbell Overhead Squats. That is where the bulk of the time in this workout will be spent. When you get back to the Dumbbell Deadlifts and Dumbbell Shoulder-to-Overhead, it’s time to empty the tank because they are two completely different stimuli and there’s nothing left after them! Again, we love to tackle workouts that have data and public scores because it gives you the opportunity to compare yourself to some of the elite athletes around the world and it gives you a good opportunity to see where you can work to improve!