Friday July 8th
22.07.08
INTENDED STIMULUS
Kicking off the July focus. Bringing CrossFit Games workouts into the Affiliate.
Finish the workout as close to 10:00 as possible.
Complete each set of toes-to-bar in 4 sets or less.
Choose a weight that allows for at least 10 lunges before breaking.
RX
For time:
30 toes-to-bars
30-yard KB front rack lunge (53/35 lb)
20 toes-to-bars
20-yard KB front rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.
LEVEL 2
For time:
20 toes-to-bars
30-yard KB front rack lunge (44/26 lb)
15 toes-to-bars
20-yard KB front-rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.
LEVEL 1
For time:
30 hanging knee raises
30-yard walking lunge
20 hanging knee raises
20-yard walking lunge
10 hanging knee raises
10-yard walking lunge
SKILL WORK
Post-workout:
8 sets:
:20 double-unders
– Rest :10
STRETCHING
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
WHITE BOARD BRIEF
Target time | 7:00-12:00
Today is the first day that highlights the July focus. We are bringing our first CrossFit Games workout to the Affiliate. This one comes from the 2020 CrossFit Games.
The goal for today’s workout is for most of our athletes to get as close to 10:00 as possible. Keep in mind that some athletes will be a few minutes faster and some athletes will be a couple of minutes slower.
The toes-to-bar in today’s workout are meant to get grippy which may cause athletes to break the sets a few more times than usual, but they should be able to keep moving. Athletes should finish each set in 4 sets or less.
Be prepared for the kettlebells to make the front rack lunge challenging. Because the KB’s are in the rack position, breathing throughout the lunges will be something to really dial in. The rack position itself will also be a challenge. Look to keep the torso as upright as possible and breathe as normally as possible on every step. This is a movement where athletes will need to try and go to their “happy” place. Refer to today’s class plan video to see the proper way to hold the KB’s.
For fun, go check out the leaderboard of the 2020 CrossFit Games and look at the scores for today’s workout. This is not meant to discourage you, but instead to motivate you and show you how incredible these athletes truly are.
