CrossFit – Thu, Jul 6

2007 CrossFit Games Event 1 (Time)

– RX –
For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (95/135 lb)

– INTERMEDIATE –
For time:
1000 meter row
then, 5 rounds:
15 pull-ups
7 push jerks (75/115 lb)

– BEGINNER –
For time:
1000 meter row
then, 5 rounds:
10 jumping pull-ups
7 push jerks (55/75 lb)

General Warm-up

1 set:
:30 row (easy pace)
:30 alternating Samson stretch
:30 ring rows

1 set:
:30 row (moderate pace)
:30 push-up to down dog
:30 jumping pull-ups

1 set:
:30 row (moderate pace)
:30 plank hold
:30 pull-ups

1 set:
:30 row (fast pace)
:30 push-ups
:30 pull-ups
 

Skill Work – Pre-workout
Push Jerk (Skill Work – Pre-workout
On an 8:00 clock:
Build to a heavy set of 5 push jerks.)

Record your heaviest set of push jerks.

Stretching

Accumulate:
1:00 foam roll upper back
1:00 foam roll lower back
1:00 active hang

At-home Option (Time)

For time:
1000-m run
then, 5 rounds:
25 DB renegade rows
7 DB push jerks