GROUP WARM-UP
2 sets of:
1:00 Minute on Assault Bike
50 Foot walking lizard stretch
50 Foot Crab Walk youtu.be/YOWyyxi_yKE
PARTNER WORKOUT
Teams of two complete for time:
40 Calories Assault Bike
40 Ab-mat Sit-ups
40 Calories Ski Erg
30 Calorie Assault Bike
30 Ab-mat Sit-ups
30 Calories Ski Erg
20 Calories Assault Bike
20 Ab-mat Sit-ups
20 Calories Ski Erg
** 27 Minute time Cap
SHOULDER BURNER (trainer-led)
*Use 3 – 5# dumbbells or 2.5 – 5# plates
*Perform this sitting with feet out in front of you
For 2 minutes:
:15 Shoulder Press
:15 Overhead Hold
Rest 1 Minute
For 2 minutes
:15 lateral raises
:15 Thumbs up hold
HAPPY BIRTHDAY JAMIE GOLDFARB!
The CrossFit Games start today!
Make sure to tune into the action and watch our very own Chuck Sullivan. games.crossfit.com .
A schedule of his events is listed below (in Central time zone).
Liz is with Chuck to coach and support him all weekend. He’s never been more ready and, after missing qualifying last year by one spot, he’s never been hungrier. Many of the events play to his strengths and he’s more fit than he’s been at any other Games. Being an athlete at this level requires a ton of commitment: hours of working out, the mental toughness to train alone, the dedication to work on weaknesses, etc. He’s done it all plus he possesses the mindset and confidence required to hit that podium. We are so proud of Chuck and can’t wait to cheer him on from afar!
Thursday-
12:30 PM
Event 1
Run Swim Run
1.5 Mile Run
500 Meter Swim
1.5 Mile Run
Location: AEC Center
Friday-
9:50 AM
Event 2
Bar Fight
For Time:
12 Clean and Jerk @ 155#
Then, 2 rounds of:
15 Toe-to-bar
12 Chest-to-bar
Then, 12 Clean and Jerk @ 155#
Location: Age Group Pavilion
3:41 PM
Event 3
Sprint O-Course
Location: North Park
Saturday-
9:30 AM
Event 4
Double-Under Snatch
4 round for time of:
30 Double-Unders
15 Dumbbell Snatches @ 55#
Location: Coliseum
12:30 PM
Event 5
2RM Front Squat
6 Minutes to establish 2 Rep-Max Front Squat
Location: Age Group Pavilion
4:40 PM
Event 6
Vest Triplet
4 rounds for time of:
Run 400 Meters
24 Squats
12 Burpee Box Jump Overs
Location: North Park
Sunday-
10:25 AM
Final Event 7
TBA
Location: Age Group Pavilion
PODIUM
