"CrossFit Games Open 11.3"
Skill Practice Warm Up: Spend 8 minutes working on Turkish Get ups. At least 4 per side.
Strength: 6 x 2 Front BOX squat (6 sets of 2 reps, same weight across, approximately 75 – 85% of front squat).
Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “CrossFit Games Open 11.3”
Total reps in 5 minutes
Squat Clean (Heath: 55#/75# -power clean to front squat, Athletic: 75#/110#, Performance: 110#/165#)
NOTE: You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.
Scaling Guide: 30-65 “points” (each clean counts as 1 point, and each jerk counts as 1 point)
Coaching Tips: Start at a steady pace watching the clock. Your first three minutes should be about the same pace each minute, then speed up on the last two minutes if you can. Power clean to front squat is acceptable. Remember that these should be ‘heavy’, and that you should be thoroughly warmed up before even starting. 5 minutes isn’t enough time to ‘ease’ into it!
Optional ‘Cash Out’: 4 min max row for calories
Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions, using your ‘other’ foot, or legless rope climbs, video on rope climbs
Strength: 7 x 1 Front BOX squat (7 sets of 1 rep, same weight across, approximately 75 – 85% of front squat).
Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Soft Top“
15 squat snatches (Health: 35#/55# squat cleans or power clean to front squat / Athletic: 55#/75#, Performance: 75#/115#)
15 chest-to-bar pull-ups (Health: Band chest to bar pull up)
800m run or 4 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle
Scaling Guide: 5 – 10 min. Scale Up: 135/85lb snatches
Coaching Tips: Keep a steady pace of small sets and clean form on the snatches. Power snatch to overhead squat acceptable. The goal is to have one larger set at the end as you finish them out. Focus on keeping the chest up on the pull. Get through the chest to bars fast and remember to use a big kip (lots of hip action). Pace the first 400m at a medium pace and then speed up on the second half. Sprint out the last 100m at least!
Team Version: two people, 25 squat snatches, 30 chest to bars, 800m run together.
Optional ‘Cash Out’: 10 toes to bar, 40 jump rope (or DU), 4 min
Strength: 2-2-2-2-2-2 push or split jerk (6 sets of 2 reps, increasing weight to max)
Super Set: 5-5-5-5-5-5 single leg deadlift with two dumbbells (6 sets of 5 reps, increasing weight to max)
Metabolic Conditioning: “Backhoe“
5 rounds for time.
8 dumbbell hang power cleans (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
8 dumbbell push press (same)
8 round trips of 20′ forward, 20′ backward running
Scaling Guide: 6 – 10 min, about 1:30 per round. Scale Up: 35#/53# kb
Coaching Tips: Keep the dumbbell path close to the body and don’t let them drift way out in front (turning it into more of a curl). Be sure to use a good hip drive on the push presses. For the forward / backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don’t trip! When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).
Optional ‘Cash Out’: 8 kipping pull ups, 16 sit ups, 100m run, 5 minutes
Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min.
Metabolic Conditioning: “Snowcapped“
For time. 4 Rounds.
7 Power clean (Health: 55#/75#, Athletic: 75#/105#, Performance: 105#/155#)
40′ racked kettlebell lunge -one arm- (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)
40′ bear crawl
20 wall ball (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)
1 min rest
Scaling Guide: 11 – 16 min, about 3.5 min per round including the rests. Scale up: 125#/185# power cleans and OH kb lunges
Coaching Tips: These power cleans should be a bit heavier than what you would normally use in a metcon so keep that in mind when choosing a load; singles from round one is fine, but you need to be able to average one rep every 5-6 seconds to stay on track time wise. Switch arms as desired on the lunges, but it makes the most sense to set up a line at 20′ and do 20 feet out with one arm, then 20 feet back with the other arm. Then bear crawl the same ‘lane’ to keep it simple! Move fast on the bear crawls and drop down to your knees when you need a rest. Staying in the ‘up’ position only makes you tired without moving you closer to the finish. Try and do the wall balls in big sets due to the forced rest!
Optional ‘Cash Out’: 10 push ups, 10 air squats, 25 cal row, 4 rounds
"Vodka on the Rocks"
Skill Practice Warm Up: Spend 6 minutes working on pistols and pistol progressions.
Strength: 5 x 3 Front BOX squat (5 sets of 3 reps, same weight across, approximately 70 – 80% of front squat).
Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Vodka on the Rocks”
6 minute AMRAP (As many rounds as possible)
6 Dumbbell Thrusters (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
12 ‘heavy’ Russian Kettlebell Swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)
Scaling Guide: 4-8 rounds, about 45s per round. Scale Up: 35/50# dbs
Coaching Tips: Try to do the thrusters unbroken or in two sets. Keep your chest up, and make sure that your abs stay tight (so that your back is protected). Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down. The Russian kettlebell swings are going to be a bit heavy, but this is a good workout to try a “new” weight (a kettlebell weight that is heavier than you usually use). Break these up as soon as your form starts to slip. Don’t try and get away with questionable form for a single rep!
Optional ‘Cash Out’: 12 box step ups, 12 burpees, 4 minutes