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Games 2007

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P6 CrossFit – CrossFit

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Warm-up

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2 rounds of:

10 hanging scap retraction

5 kip to swing

5 Single arm Dumbbell Shoulder to overhead (moderate)

4. Workout Prep

For 2007:

1 Set: (at workout pace)

Row 150m OR 150m Run

7 Pull-ups

3 Push-Jerks (at workout weight)

Games 2007 (Time)

15:00-32:00

For time:

• Row 1000 meters (OR Run 800m), then

Five rounds of:

• 25 Pull-ups

• 7 Push-Jerks (135/85 lbs)

SCALING

For time:

1,000-meter row

Then, 5 rounds of:

15 pull-ups

7 push jerks (115/80)

The SCALING aim is to use appropriate loading and have the pull ups done in no more than 3 sets.

Scaling option to finish near the target score:

TARGET SCORE

Target Time: 12-14 minutes

Time Cap: 17 minutes

STIMULUS and GOALS

This workout is a classic from the 2007 (and 2014) CrossFit Games. Rich finished in 4th with a time of 9:14.7.

The core couplet of the workout will fatigue our shoulders and test our ability to effectively utilize our hips for kipping our body and dipping/driving the bar.

WORKOUT STRATEGY & FLOW

Row: The row will fatigue us but is definitely just a “pay to play” and begin the core of the workout, so don’t go over 75-80% effort in it.

Pull ups: the volume of these will add up but we want you to keep bigger sets relative to your ability. Work to keep as efficient of a butterfly as you can maintain.

Push Jerks: This should be a light/moderate to moderate weight but one that we can keep all reps unbroken each round. It should not be over 65% of your 1RM Jerk.

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