Let the Games begin. This is going to be a lot of fun. For the next two weeks we will be doing wods from the 2021 CrossFit Games Season. There will be specific scaling options for each workout. Do not stress about your next strength cycle, its coming up in 14 days. You absolutely CAN get stronger by just doing wods. The volume and intensity of most of these next 2 weeks of workouts is more than enough work. This is going to be great!

There will be 3 options of scaling for every wod
Affiliate RX
Affiliate Intermediate
Affiliate Scaled

The theme of the next two weeks besides having fun with this is to scale appropriately. example, if you have “a few” muscle ups, scale to intermediate on this. if you have a lot of bar muscle ups but no rings, you can start with bar but as soon as you have to take more than a 10 seconds break, scale back, but we would rather have you pick one version of the workout, as written, and do that.

*** We will stagger starts on this by 3 to 5 minutes so everyone who wants a bike, gets a bike. If it doesn’t matter to you if you bike, ski, or row just start with the first group on ski or row.

This was the pig flip event, i dont think there are many affiliates with an actual “pig” piece of equipment. We are just shooting for the same stimulus. Flipping the pig would involve lifting it off the ground (the clean) then pushing it over (the jerk) see how that works…

Warm up-
4 rounds slowly *building in weight to get to your clean and jerk weight
5 cals
5 ring rows (pull ups last two rounds)
5 push ups
5 clean and jerks (very light)
Then take a few more minutes to build to your clean weight

CFG Event 2 – Pig Flip Affiliate RX
For Time
20/15 Calorie AAB
5 Clean and Jerk 215/140lbs
20 Bar Muscle Ups
16 Ring Muscle Ups
5 Clean and Jerk 215/140lbs 20/15 Calorie AAB

CFG Event 2 – Pig Flip Intermediate
For Time
20/15 Calorie AAB
5 Clean and Jerk 165/115lbs
20 Pull Ups
24 Chest to Bar Pull Ups
5 Clean and Jerk 165/115lbs
20/15 Calorie AAB

Or

CFG Event 2 – Pig Flip
For Time
15/10 Calorie AAB
5 Heavy Cleans
24 Ring Rows
24 Pull Ups or Jumping Chest to Bar Pull Ups
5 Heavy Cleans
15/10 Calorie AAB

With a partner

12 Minute Amrap
16 Thrusters, 95/65
40 foot Handstand Walk (or 6 wall walks)
10 Bar MU or 10 burpee pull up

Wod 2- 12 Minutes
2x400m run (you go, i go)
Then 40 Cals split on any machine

Wod 3 for time split reps however
50 Deadlifts, 165/110
40 Hang Power Cleans, 165/110
30 Front squats

9/11 Memorial Workout for both the 8am and 9am classes
*if you are doing this in partners double the reps on everything EXCEPT the row/run. keep that at 2001. If you are picking running, you can run it together if you want to. Its a a mile and then a 400.

• For Time
• 2001 meter Run or row (split)
• 11 Box Jumps (24/20 in)
• 11 Thrusters (125/85 lb)
• 11 Chest-to-Bar Pull-Ups
• 11 Power Cleans (175/115 lb)
• 11 Handstand Push-Ups
• 11 Kettlebell Swings (2/1.5 pood)
• 11 Toes-to-Bars
• 11 Deadlifts (170/115 lb)
• 11 Push Jerks (110/75 lb)
• 2001 meter Row or row

800m Run
Then,
5 Tall Muscle Snatches
5 Overhead Squats
5 Power Position Power Snatches
5 Overhead Squats
5 Above the Knee Power Snatches
5 Overhead Squats
5 Below the Knee Power Snatches
5 Overhead Squats
5 Squat Snatches from the floor

Strength
15 Minutes to build to a heavy snatch weight

Wod

On a 22 Minute Clock:
From 0-7:00,
Last Chance Qualifier Workout 3:
For Time
100 Burpees to a 12″ Target

then,
From 7:00-22:00
Find a 1RM Squat Snatch

Athletes have 7 minutes to complete the 100 burpees or complete as many reps as possible in 7 minutes. Two scores: Time/reps for the burpees, and weight snatched

CONDITIONING

Feel: Gas

Pacing: Reach

Target Score: 80+ Reps

Firebreather Score: Sub-6:00

6 Inch Worms
Then,
4 Rounds
100m Run
5 Ring Rows
10 Russian KB Swings (Heavy)

Strength-
Build up to a deadlift for the wod. take 6 sets of 4 to get there. Find a partner using the same weight for the wod

Wod
20 rounds for time (10 each) you go, i go
One partner finsihes one round, then the other partner goes

20 Rounds, alternating full rounds with a partner (10 rounds each)
1 Legless Rope Climb
Run 100m
3 Deadlifts 70-80%
25 minute cap