OVERVIEW
Today we’ll be testing ourselves in another of the 2020 CrossFit Games events. This one is intended to be a SPRINT. We should be looking for unbroken (max of 2 sets) efforts on lunges and toes to bar (or whichever variation is appropriate). Lunges should be a Heavy effort, while the core work on the bar should be sustainable for all repetitions. Leg or knee raises are an excellent substitute (we can even add a medicine ball for added challenge here). Then we’ll finish the day with a little bit of sled work.
WARM-UP
Mobility
Banded front rack x 60s each side
Wall hinge x 60s
Quad roll x 60s each side
Banded lat stretch x 60s each side
Activation (2 Rounds)
1 min. Jumping Jacks
10 Single arm KB swings (each side)
10 KB Goblet squats
10 Single arm KB Push press (each side)
10 Single arm KB Rows (each side)
30 Sec. Samson stretch
Toes to Bar prep:
Kip swings
Kips swings + knee raises
Kip swings + toes to bar
Full reps
WOD
For Time:
30-20-10 Reps
Toes to bar
Kettlebell walking lunges
COOL DOWN
Couch stretch
Glute roll
Forearm mash
The sled 😍😍😍 I can’t wait to use that!!