Trifecta Trifecta

Sunday 09.30.18

Warm-Up

A) 3 Rounds of:

15 Double-Unders
9 Wall Balls
6 Knees-to-Elbows
3 Ring Pull-Ups

B)3 Rounds:

12 Ball Slams
9 Power Snatches, with an empty bar
6 Hang Cleans, with an empty bar
3 Ring Dips

Workout

Double Up the Open!

CrossFit Games Open Workout 14.4

AMRAP 14min:

60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups

– Rest 6 Minutes

CrossFit Games Open Workout 14.1

AMRAP 10:

30 Double-Unders
15 Power Snatches, 75#/55#

Workout Tip

Toes to Bar: if athletes have trouble with toes to bar, scale to knees to elbows then sit-ups.

Wall Balls: athletes should choose a weight where they can complete sets of 8 repetitions everytime they pick up the ball!

Cleans: athletes should be able to complete quick singles for the 30 repetition cleans. Scale load as needed.

Muscle Ups: oh man! Scale to strict ring pull ups if available or scale to 20 chest-to-bar pull-ups. If further scaling is needed, scale to jumping pull ups..

Double Unders: Scale to 60 seconds of practice each round or double the repetitions for each round of 30 double-unders.

Power Snatches: athletes should choose a weight that is light and that they can touch and go repetitions.

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