Wednesday July 12th
23.07.12
FIBONACCI FINAL
INTENDED STIMULUS
5:00-10:00.
Sets of 3+ on the handstand push-ups.
Deadlifts in 1-2 sets.
Overhead lunges in 2-3 sets.
RX
For time:
5-8-13:
Deficit handstand push-ups
Double-KB deadlifts (55+/45 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-KB overhead walking lunge (53/35 lb)
LEVEL 2
For time:
5-8-13:
Pike on a box Handstand push-ups
Double-DB deadlifts (50/35lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-overhead KB walking lunge (35/26 lb)
LEVEL 1
For time:
5-8-13:
Pike push-ups / box push-ups
Double-DB deadlifts (30/20 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-overhead KB walking lunge (18/12 lb)
SKILL WORK
Rest, stretch, recover!
STRETCHING
2 sets:
:30 seated pike stretch
:30 seated straddle stretch
:30 single-leg hamstring stretch/side
WHITE BOARD BRIEF
Target time | 5:00-10:00.
This affiliate version of the 2017 and 2018 CrossFit Games event “Fibonacci Final” prioritizes the deficit HSPU and lunges over the deadlifts.
The original workout had KB deadlifts with two 150/200-lb KBs; today athletes will use heavy DBs with a greater range of motion to increase the difficulty.
If equipment is limited, find a KB or DB load that can be used for both the lunges and deadlifts.
You should always be able to complete 3-5 deadlift reps at a time, so choose a load accordingly.
Choose a lunge load that allows for locked-out arms and for the 89-ft stretch to be completed in 2-3 sets.
