Saturday July 16th
22.07.16
HAPPY STAR – 2020 CF GAMES
INTENDED STIMULUS
Twist on “Happy Star” from the 2020 CrossFit Games.
The runs and the burpees are slightly modified from the Games version.
16:00-20:00 CAP.
Use a loading progression that allows you to go unbroken on rounds 5 and 7. The rounds of 9 and 11 may have to be broken into 2-3 sets.
Runs should be finished in 1:30 or less.
RX
For time:
300-m run
5 burpee box overs (24/20 in)
5 thrusters (115/75 lb)
300-m run
7 burpee box overs
7 thrusters (125/80 lb)
300-m run
9 burpee box overs
9 thrusters (135/95 lb)
300-m run
11 burpee box overs
11 thrusters (145/100 lb)
LEVEL 2
For time:
300-m run
5 burpee box overs (20/18 in)
5 thrusters (95/65 lb)
300-m run
7 burpee box overs
7 thrusters (105/70 lb)
300-m run
9 burpee box overs
9 thrusters (115/75 lb)
300-m run
11 burpee box overs
11 thrusters (125/80 lb)
LEVEL 1
For time:
200-m run
5 burpee box overs (18/12 in)
5 thrusters (45/35 lb)
200-m run
7 burpee box overs
7 thrusters (55/40 lb)
200-m run
9 burpee box overs
9 thrusters (65/45 lb)
200-m run
11 burpee box overs
11 thrusters (75/50 lb)
SKILL WORK
Post-workout:
3 sets:
:20 v-ups
:20 hollow rocks
:20 mountain climbers
:20 plank hold
– Rest 1:00 between sets
STRETCHING
1 set:
400-m walk
1:00 cobra stretch
1:00-2:00 lying straddle stretch on wall
WHITE BOARD BRIEF
Target time | 16:00-20:00
Our July focus continues today with a CrossFit Games workout from 2020. This workout is called “Happy Star” and it has kind of a “chipper” style feel to it.
We don’t often get the opportunity to change our loading in the middle of the workout and today we are going to take full advantage. However, even though the thruster is heavy, we should still be able to keep ourselves moving forward through the workout. So with that said, the loading should allow you to perform the first and second round of thrusters unbroken and then break up the third and fourth sets into 2-3 sets at the most. Expect that set of 9 and 11 to feel heavier than it should.
Finish today’s workout in 20:00 or less. So, to make this happen, we want to keep the runs to less than 2:00 each, keep a smooth consistent pace on the burpee box overs, and choose an appropriate loading progression for the thruster.
Post-workout, we will spend a little bit of time working on some midline exercises and giving you an opportunity to stretch and mobilize. We have had a tough week and spending some time on a foam roller or in your favorite stretch can do us a lot of good.
