Pre Workout / Skill – Page 286

Back Squat 4-4-4-4 & 3 RFT: Runs, Back Squats and AbMat Sit-ups

Back Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Runs, Back Squats and AbMat Sit-ups

3 rounds for time of:
Run 400m
20 Back Squats (135#/95#)
50 AbMat Sit-ups

BTWB

Photo by @robcwilson

Benchmark “Girl” of the week will be this Wednesday. Stay tuned and no hints will be given.

Looking for a summer competition? The Elysian Games will be at Woodinville Sports Fields on August 13-14th. There are plenty of categories (Individual, Scaled, RX, Teen’s, Masters, Team) to choose from.

East Regional Highlights

Results

Results cont

Alt Front Squat (3 Sec Pause) and Weighted Pull-ups

Front Squat Pause 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause at bottom. Alternate Weighted Pull-ups with each Pause Front Squat set (Squat, Pull-up, Squat, etc.)

BTWB

Advanced RX: Alt Front Squat and Weighted Pull-ups & FGB Style – Squat Cleans, Ring Push-ups and Row Calories

Advanced RX Class:

Alt Front Squat (3 Sec Pause) and Weighted Pull-ups

Front Squat (3 Second Pause) 2-2-2-2-2

Weighted Pull-up 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
*3 sec pause at bottom. Alternate Weighted Pull-ups with each Pause Front Squat set (Squat, Pull-up, Squat, etc.)

BTWB

“FGB Style” – Squat Cleans, Ring Push-ups and Row Calories

5 rounds, 1 min per station, max reps of:
Squat Clean (185#/135#)
Ring Push-up
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

Last year’s 14-15 Teen’s Champs move up a category:

Update Show: Skype With Sydney Sullivan

Update Show: Skype With Angelo DiCicco

Results

Alt EMOM 10 mins: Deadlifts and Box Jumps & 2 RFT: Walking Lunges, Toes-to-bars and Push Press

Alt EMOM 10 mins: Deadlifts and Box Jumps

Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps (30″/24″)

BTWB

2 RFT: Walking Lunges, Toes-to-bars and Push Press

2 rounds for time of:
50 Walking Lunges
25 Toes-to-bars
50 Push Press (75#/55#)

BTWB

Coach Kelby says Happy Friday!

Photo by @robcwilson

31 days until the CrossFit Games begins.

West Regional Highlights

Results

Results cont

Alt EMOM 10 mins: Deadlifts and Box Jumps

Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps, 30/24 in

BTWB

EMOM for 8 mins: Snatches and Overhead Squats & 2 RFT: Rows, Muscle-ups, Runs and Overhead Squats

EMOM for 8 mins: Snatches and Overhead Squats

Every 1 min for 8 mins do:
1 Snatch
2 Overhead Squats
* 1 Snatch (Squat) + 2 OHS

BTWB

2 RFT: Rows, Muscle-ups, Runs and Overhead Squats

2 rounds for time of:
Row 500m
10 Muscle-ups
Run 400m
20 Overhead Squats (115#/75#)

BTWB

Photos by @robcwilson

A look at the contrast between missing the Games one year and winning the Regional and going to the Games another year with Josh Bridges and Brooke Ence:

Road to the Games 16.06

Results

Results cont

EMOM for 8 mins: Snatches and Overhead Squats

Every 1 min for 8 mins do:
1 Snatch
2 Overhead Squats
* 1 Snatch (Squat) + 2 OHS

BTWB

Clean & Jerk (Touch & Go) : 3-3-3-3 & 10 RFT: Burpees, Clean & Jerks and Runs

Clean & Jerk (Touch & Go) : 3-3-3-3

Clean & Jerk (Touch & Go) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

10 RFT: Burpees, Clean & Jerks and Runs

10 rounds for time of:
5 Burpees
3 Clean & Jerks (155#/105#)
Run 100m

BTWB

Photo by @robcwilson

Follow 2016 Reebok CrossFit Games Competitors on Instagram

Results

Results cont

Clean & Jerk (Touch & Go) : 3-3-3-3

Clean & Jerk (Touch & Go) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Thruster 2-2-2-2 & Fran

Thruster 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Fran

21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up

*10 Minute Time Cap. Scale accordingly.

BTWB

Photo by @robcwilson

Our benchmark girl WOD for the week is done! First time for many to tackle “Fran”.

“According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names.
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.” ~ Coach Greg Glassman
Benchmark Workouts: CrossFit Journal
The New Girls: CrossFit Journal

Results

Results cont