CrossFit Games Countdown

A few things to go over today. 

1. The Games are now less than  two weeks away and workouts are starting to be announced, living with a person who is going to the Games means lots of chatter about possible workouts and possible twists and turns. What we know so far is there will be an event on the beach, there will be a workout titled “Muscle Up Biathlon” and there will be a one rep max overhead squat event. Still around 9 other workouts give or take to be announced so nothing is really certain. 

2. In the coming weeks, date to be determined, Emily will be featured on BreakFast television. As soon as we find out more info I will be sure to share it with everyone. 

3. I am going to tweet and try to inform everyone throughout the Games weekend of how Emily is doing. I am pretty new the twitter scene but if you want to follow me @thomassarosi I will be sharing results, heat times and so on through out the weekend. I will be using #beersfan so if you are a twitterer and are following the Games try to use the same hashtag so we can show her the support she deserves. 

4. Keep being awesome

Tom

Friday

Warm Up:

6 rounds of
10/10 banded x walks
20 sec squat hold

Skill: running on E

score is amap squat weight + 1 lb for every rep completed in amap

front squat
work up to challenging 3 rep.
then drop to 50% for amap

Workout: 

pick your own weight

3 min amrap

power cleans

rest 3 min

3 min amrap

Coaching points:

Stay steady, find a pace where you can move for the entire 3 minutes, think about a nice slow heart rate and avoid muscle cleans at all costs.