Workout And Words For July 22nd – Welded Games

29
Nov

Workout And Words For July 22nd – Welded Games

Starting July 25th the 2014 Welded games will once again test to find the fittest man and woman on earth.  This year the event is bigger than ever before with ESPN covering the entire event!  We will have the Games on at the gym throughout the day and will have a casual get together on Saturday to watch the games and enjoy a few cold ones.

If you still are not sure what the Welded Games are, checkout this video that shows exactly what it is!  http://games.crossfit.com/about-the-games

 

Group Class Workout

 

WARM UP

5 Min AMRAP

7 Ligh Goblet Squats, 7 Pushups, 10 V-Ups

 

STRENGTH

Find 1RM Front Squat (15 Minutes)

 

METCON

Dynamic:

30 Wall Balls 20/14

20 Bar Facing Burpees

10 Cleans @155/105

5 S2OH @155/105

10 Cleans @155/105

20 Bar Facing Burpees

30 Wall Balls 20/14

 

Foundational:

25 Wall Ball Thrusters

20 Burpees

15 KB Swings

10 DB Push Press

15 KB Swings

20 Burpees

25 Wall Ball Thrusters

 

MOBILITY

Pre – Hip Capsule External Rotation (Pg. 316)

Post – Quad Smash on Roller (Pg. 325)

 

 

Skill’s Class

Handstand Push Ups

Double Under Techniques

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