Tonight at 7 PM on the CrossFit Games site you can watch some of the fittest people in the world go head to head on the final 2013 CrossFit Games Open workout.
Warm-Up:
- Light Jog
- 40 Consecutive Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up
Strength:
- Deadlift
Gymnastics WOD:
http://gymnasticswod.com/content/wed-0403
(Videos of all movements at above link)
- 20 Front Leg Swings
- 20 Side Leg Swings
- 20 Back Leg Swings
- Hold Pike Stretch for 2 Minutes
Conditioning:
10 Rounds of -
- 100m Sprint
- Rest 1 minute between each
Post detailed workout results to comments.
His flexibility is sick!! Also, why aren't we doing the split holds? ;p
ReplyDeleteTell you what...we'll do any of them that you can demo... :)
DeleteWe were inside so we went the loop up the stairs, down and back to sanctuary (8x)
ReplyDelete24,22,22,22,22,23,22,22
18 best
ReplyDelete21 worst
Inside ran the loop with stairs (8x)
ReplyDelete27(1x), 26(3x), 25(4x)
100m
ReplyDeletebest-13
worst-14
100m x8 w/stairs
ReplyDelete37 worst
30 best
Jessica
ReplyDelete19,19,19,19,20,21,19,19,18,16
Ran outside
Sprints - 14, 14, 14, 14, 15, 15, 14 ,14, 16 (tweaked hamstring), 19 (limping)
ReplyDeleteMedball Sit-Ups with Gerald - 85