Saturday July 30th
22.07.30
THE STANDARD – PARTNER WOD
INTENDED STIMULUS
10:00-15:00.
Aligns with the July focus – 2019 CrossFit Games workout event 12, The Standard which was originally an individual workout.
Partition the reps of each movement as needed with your partner but equally.
Complete the clean and jerks in 4:00 or less. Same time goal for the snatches.
Athletes performing the Rx’d volume of muscle-ups should be able to perform at least 3-reps unbroken on every set.
RX
For time with a partner:
30 clean and jerks (135/95 lb)
30 muscle-ups / bar muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.
LEVEL 2
For time with a partner:
30 clean and jerks (95/65 lb)
30 burpee pull-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.
LEVEL 1
For time with a partner:
30 clean and jerks (75/55 lb)
30 burpee jumping pull-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.
SKILL WORK
Rest, stretch, recover
STRETCHING
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm
WHITE BOARD BRIEF
Target time| 9:00-12:00
Today’s workout aligns with our focus for the month of July. This is event 12 (The Standard) from the 2019 CrossFit Games.
This workout contains three separate benchmark workouts. Grace, Isabel, and 30 muscle-ups. Alone, these workouts are challenging, but mashed together… prepare yourself.
You should look for a weight that you can perform at least 5 touch and go reps, regardless of your strategy in the workout. That being said, in the workout, you and your partner can break the repetitions up however you deem necessary.
Choose a scaling option that you find challenging. It should not be a movement that you can perform 10 reps unbroken without batting an eye. It is ok if it takes you and your partner 3:00-4:00 to complete your muscle-up option.
If you are an advanced athlete and want to attempt today’s workout as an individual, then give it a go. That being said, the 15:00 or less time domain still applies. In the 2019 CrossFit Games, individuals were finishing anywhere from 8:00-11:00. So let that be a goal to shoot for.
