Games Day!
Warm Up

1:00 per side, Wrist Stretch
1:00 Deadhang from Pull Up Bar
600m run (broken into 200m)
10 Thrusters
3 wall walks

Warm up to your thruster weight and find your wall walk spot
Event 4 of the 2021 CrossFit Games
10-9-8-7-6-5-4-3-2-1
Wall Walks
Thrusters 185/135
Time cap 20 minutes

Scale to 95/65 if you want a shot at finishing and for most of us a much better workout.

If you have a 185/135 thruster you are welcome to try it out, but know when to say when. Hurting yourself for an RX makes absolutely no sense. 55 thrusters at that weight is doable for some, 55 wall walks is doable for some if they were separate. Putting them together is entirely different thing.
Just be careful

2:00 Banded Glute Activation
20 Empty Bar Thrusters
20 A-Frame Toe Touches
300m Run
20 Empty Bar Thrusters
20 A frame toe touches
Then, 2:00 banded front rack mobilization per side
Click here for banded front rack mobilization video

Squat Clean
1×3 Power Position*
2×2 Hang, at knee**
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%

*Bar starts on the floor. Clean deadlift to the knee and pause, then to the power position and pause, then clean. **Bar starts on the floor. Clean deadlift to the knee, and then clean.

USE YOUR PERCENTAGES based off your max last week.
The Squat Clean is our High CNS lift for this phase so each week we will be building in percentage work as we work to move more proficiently around the barbell. Instruct athletes to stick to their percentages and clean up how they move rather than pushing to lift as heavy as possible. The percentage work portion of todays sessions should take roughly 30 minutes to complete if done correctly

Extra work, go outside please if you are going to run over into the next class

AMRAP 12 Minutes
12 Burpee Box Jump Overs 24/20″
30/24 Calorie Row

Run 400m

Then,
Every :90 for 4:30
10 Burpees to 6” Target
8 Cossack Squats
In the remaining time hold the bottom of an OHS with an empty bar

Strengtht
All snatches in this sections are squat. If you can not snatch because of injury or mobility issues you can clean and jerk

Every :30 for 4 Minutes
1 Power Postion Snatch

Then,
Every Minute for 4 Minutes
1 Above The Knee Hang Snatch

Then,
Every Minute for 4 Minutes 1 Snatch, from the floor

Add weight each round

Wod

AMRAP 10 Minutes
8 S-arm DB Hang Clean and Jerk 50/35lbs *alternate arms each round
10 Cals bike, ski or row or run 200

Feel: Cardio
Pacing: Sustain
Target Score: the 6-10 Rounds
Firebreather Score: 11 Rounds

Dumbbell should be unbroken, no question about it. Cals should be around 45 seconds to a minute

Wod 1-
12 Minutes-split the work how you want
12 Thrusters 95/65
9 Hang cleans
6 Shoulder to overhead.
Run 200 as a team

Wod 2- 9 minutes
Row 1000 as a team
Remaining time do Clean and Jerks— 135/95


Wod 3- 9 minutes Split the work how you want
Bike 10 Cals
10 Burpees

The 45 minutes triathlon
0 Transition time between machines
teams of 2, switch when you want
15 Minutes bike
15 Minutes row
15 Minutes ski

Score is total cals

Saturday 9 am, no 10 am for summer.

In Teams of 4 with no more than 3 athletes working at once:

For Time
200 Double DB Squat Cleans 50s/35s
300 Burpees
Run 4 Miles
40 Minute Cap

Split how want. 3 people can be working at once. Don’t all need to be working on the same thing. going to take some strategy. 4 Miles can be split up into intervals. Minimum interval will be 400m. so if you broke it up into 400s that would 16 – 400’s. Keep track of your reps and runs and communicate.