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06
08
2019

Tues 6/8 : CrossFit Games

By Scotty 0

CrossFit SFS Workout of Day

Well how good was the 2019 Reebok CrossFit Games? Personally I loved the new format, I thought it was great.

Well done to Matt Fraser and of course our amazing Aussie in Tia Clair Toomey for both taking home the title.

Also, an amzing effort by all the Aussies, we are a force to be reckoned with!!

Warm-up (No Measure)

Warm Up (5-15 mins):
3 rounds:
60 sec on a machine of your choice
10 x Cossack Squats (https://www.youtube.com/watch?v=wK0UMPUTcGk)
10 x Good Mornings with Band
10 x KB Goblet Squats
20 sec Hollow HoldThen;

Build up to 1rm

Strength

Back Squat (1rm)

If you are not interested in testing your 1rm Back squat then I want you to perform the following

5 x 5 back squat @ 75 – 80%
s/s
5 x 8 ea leg bulgarian split squats

Metcon
CrossFit Games Open 17.5 (Time)

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
20 min cap

Scaling Options:
Thruster: reduce weight, use dumbbells
Double under: reduce reps (eg. 25 per round), single skips (70 per round), Row or Bike 10/8 cals if cannot jump

author: Scotty

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