23.07.22

INTENDED STIMULUS

23:00-30:00.

This was an individual event 10 from the 2021 CrossFit Games. The fastest time was 21:10.

Athletes can break up the toes-to-bar and the runs as they see fit.

RX

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

LEVEL 2

For time with a partner:
30 toes-to-armpits
1.5-mile run
30 toes-to-armpits
1.5-mile run
30 toes-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

LEVEL 1

For time with a partner:
30 hanging knee raises
1-mile run
30 hanging knee raises
1-mile run
30 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

SKILL WORK

Rest, stretch, recover!

STRETCHING

1:00 foam roll/lats
1:00 lacrosse ball foot roll/foot

WHITE BOARD BRIEF

Target Time | 23:00-30:00.

Today you get to hit event 10 from the 2021 CrossFit Games where the fastest time was 21:10. This was an individual event, but we’ll tackle it in partners.

Get ready for a hip flexor crusher that will test your stamina in this gymnastics movement, especially under fatigue from the longer runs.

Partner up and break up the toes-to-bar and runs as you see fit, ideally smaller quick sets to stay fresh and move fast.

If you plan to hit this one RX’d, you should be able to perform consistent toes-to-bar sets of 5-10 and a 400-m run in 2:00 or less.

Work on fast transitions and be sure to trade off before hitting failure.