Monday July 18th
22.07.18
2007 EVENT 1
INTENDED STIMULUS
Hopper workout from the 2007 CrossFit Games.
12:00-17:00
Row in 3:30-5:30
Pull-ups in 5 sets or less (no sets less than 3). Moderately loaded push jerks should always be unbroken.
Heavy on the grip and pulling strength/stamina.
RX
For time:
1000-m row
then…
5 rounds:
25 pull-ups
7 push jerks (135/95 lb)
LEVEL 2
For time:
1000-m row
then…
5 rounds:
15 pull-ups
7 push jerks (115/75 lb)
LEVEL 1
For time:
800/650-m row
then…
5 rounds:
15 jumping pull-ups
7 push jerks (85/55 lb)
SKILL WORK
Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch (shoulder) and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.
STRETCHING
1:00 banded shoulder stretch/arm
1:00 foam roll lats / side
WHITE BOARD BRIEF
Target time | 12:00-17:00
Today’s workout is a workout from the 2007 CrossFit Games. It is considered to be a “hopper” style workout because the workout was created by pulling exercises out of a hopper at random.
The row at the beginning of the workout is a trap. The key to doing well on this workout is to find a pace on the rower that allows you to get off and immediately get started on the 5 rounds.
In this workout, we are not adjusting the row distance for females because the distance was not adjusted in 2007. So, in an attempt to maintain the integrity of the workout, women and men will be completing the same distance. As a goal, all athletes should be off the rower in under 6:00.
This is a pull-up workout with a total of 125-reps in the Rx’d version. The strategy will play a big role. Be able to complete each set of 25-reps in 5 sets or less. No singles and no sets less than 3-reps. Consider rep schemes like 15/10, 10/8/7, 8/7/5/5, or even 5/5/5/5/5 if necessary.
As for the push jerks, the loading here is on the lighter end of moderate. This weight may be “annoying”, but you should be able to perform every round unbroken. If you pick up the weight and you think you could perform 10-reps before breaking, then the weight is perfect. However, if you pick up the weight and you think you could do 15, then the weight is too light.
- Prior to starting the workout, you will have the opportunity to build up to a heavy set of 5 push jerks from the floor. This should be heavier than the weight you are using in the workout.
