22.07.12

Six Tips for Healthy Summer BBQ

WORKOUT B – 2008 CF GAMES

INTENDED STIMULUS

CrossFit Games workout B from 2008!

The original version did not have burpees-to-target.

5:00-7:00.

Push the pace from the beginning and try to hold on.

Athletes should use a heavier load for the deadlift but should still be able to go unbroken for the majority of the rounds.

Finish the burpees in 1:00 or less.

RX

5 rounds for time:
5 deadlifts (275/185 lb)
10 burpees-to-target

LEVEL 2

5 rounds for time:
5 deadlifts (225/155 lb)
10 burpees-to-target

LEVEL 1

5 rounds for time:
5 deadlifts (135/95 lb)
10 burpees

SKILL WORK

Post-workout:
On a 5:00 clock:
:30 handstand hold/pike hold/plank
– Rest :30

STRETCHING

3 sets:
:30 seated hamstring stretch/leg
1:00 foam roll lower back

WHITE BOARD BRIEF

Target time | 5:00-7:00

Today’s workout is a benchmark workout! This workout was performed in the 2008 CrossFit games, referred to as “workout B”.

There’s not much pacing involved in today’s workout, we want the athletes to push the pace from the beginning and try to hold on.

We want athletes to be able to perform the deadlifts unbroken for at least 3 of the 5 rounds. Ideally, they’re going unbroken for all 5 rounds. The athlete should not have to break up the deadlifts at all in round 1.

Athletes can look to pace the burpees a bit in this workout by stepping up rather than hopping up, but if they are looking to sprint as fast as possible, they should hop up.

The goal for your athletes is to finish the burpees in 1:00 or less.