This year we want EVERYONE to play. Here's how we're gonna do it...
Many of us at CFOIB will never make it to the CrossFit Games, but that doesn’t mean that we can’t get into the spirit of the Games and create our own version of the Open! The Internal Team Throw-Down is our way of bringing athletes together through camaraderie and teamwork. Go here for more details.
FITNESS
A. Four sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. Three rounds for time of:
Barbell or Dumbbell Thrusters x 15 reps
300 Meter Run
AIM
A. Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds
B. Three rounds for time of:
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders
SPORT
A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible and use as psuedo warmup set.
B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%
C
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg
When the clock reaches 6:00, complete the following…
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)
D.
For max reps:
4 Minutes of Stationary Dips
