November 13, 2020 – Competition

Movement Primer

Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Followed by. . .

Every 4 minutes, for 12 minutes (3 sets) of:
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

A.
Four sets of:
Front Squat x 4 reps
(perform all sets at 80% of your 1-RM)
Rest 2 minutes

B.
In 15 minutes build to today’s heavy Hang Clean & Jerk (from Blocks if possible)

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these from the floor, with the same weight you built to from the high blocks. Focus on achieving the same contact point and positioning created by starting from the high blocks. For most of you, this will mean being more patient than normal.

C.
2020 CrossFit Games Event 5 – “NASTY NANCY”
Five rounds for time of:
500 Meter Run
15 Overhead Squats (185/125 lbs)
15 Bar-Facing Burpees

The overhead squat weight should be no more than 80% of your max snatch with the goal of completing the 15 reps for all rounds in less than 3 sets.

D.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
Rest 60 seconds
60 seconds of Sumo Deadlift @ 30-40% of 1-RM Deadlift
Rest 2 minutes