Thursday July 28th 2016

2016 CrossFit Games Vanessa Handstand Push Up

Mobility: Upper Thoracic

Warm up: Clean & Jerk Barbell Warm up (Empty Barbell) YouTube Preview Image

Range of Motion Warm Up: 2 Rounds of

  • 5 Clean Pulls
  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Strict Press
YouTube Preview Image

Barbell Warm up: 2 Rounds of

  • 3 High Hang Power Clean
  • 3 Low Hang Power Clean with a Squat
  • 3 Jerks
  • 3 Jerk Press’

Strength: 1 Power Clean + 2 Jerks – 1+2 / 1+2 / 1+2 / 1+2  *Start the first working set at 60% and don’t go over 75% of your Max Jerk. **Focus on making the Jerk feel light. Don’t rush through the lighter weights. Take the time to set up (get your body organized) for each Jerk.

Workout: For time – 10 – 8 – 6 – 4 – 2

  • Dumbbell Thrusters (15/30/45)
  • Kettlebell Swings (26/35/53)
  • Kettlebell Russian Twists (10 each side – 8 each side – 6 each side – Ect.)

Competition Programming: DB’s 35/55, KB’s 53/70


Diablo F!t: Alternating E3MOM, Rotate between A & B every 3 minutes for

E3MOM A:

  • Row 200/250/300m  
  • 12-20 Sit Ups (10-20 t2b)  *Choose a rep and stick to it.
  • 10 DB Thrusters

E3MOM B:

  • 12 Kettlebell Swings
  • 6 Burpee Bar Touch
  • 10-20 Russian Twist *Choose a rep and stick to it.

RomWOD & Skills: Double Unders


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