80 min

1.Conditioning + core strength
Alternate between A & B for 60 min
A. 5 min of row, run, ski erg or bike
B. One set of the following:
- 20 hip raises + 2 x 20 sec. side plank hold
- 20 dead bug + 20 bird dog
- 20 windshield wipers + 20 hollow rock
- 20 abs + 20 backs
HR 125/146

2.Jacked gymnastics mobility work for 20 min
Mobility - Upper Calf & Hamstring
Complete:
- 60s standing straddle fold
- 60s standing pike fold
3 rounds:
- 45s weighted elevated standing pike fold
- 30s rest
- 45s weighted elevated standing straddle fold
- 30s rest
Hips & Buttocks
2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 16 active straddle fold lowers
- 16 active straddle fold rotations (8 in each direction)
- 16 active straddle fold side to side bounces (8 in each direction)
- 60s kneeling tuck

2011 Crossfit games final event, for time:

20 calorie row
30 WB 20lbs/14lbs
20 Toes-2-bar
30 Box Jumps 24"
20 SDLHP using 108lbs/72lbs KB substitute 2.0pd
30 Burpees
20 Shoulder to OH 135lbs
sled pull substitute 20 calorie row at high resistance

10x2 Deadlift

Ended with a 1 rep max of 345#

2011 Crossfit games final event, for time:

20 calorie row
30 WB 20lbs/14lbs
20 Toes-2-bar
30 Box Jumps 24"
20 SDLHP using 108lbs/72lbs KB (substitute 2.0pd/1.5pd)
30 Burpees
20 Shoulder to OH 135lbs/95lbs
sled pull (substitute 20 calorie row at high resistance)

10 Font Squats, 1 Grasshopper
9 Front Squats, 2 Grasshopper
...
1 Front Squat, 10 Grasshopper

135lbs/95lbs on Front Squat

Find 1 RM Shoulder Press 75

10 Min AMRAP:
- 20 CTB Pull ups
- 20 Clapping Pushups - hand release pushups
- 20 Situps
- 20 Squats

Record total REPS. For example 1 round = 80 reps

3 Rounds, 1 CTB pull up

1000m row
50 thrusters (45lb bar)
30 pull ups

25 - 15 - 9

thrusters
Pull ups

5 @ 275
4 @ 295
3 @ 315
2 @ 335
1 @ 345
Then back up ^

For Time

10 Rounds

3 HSPU (Scaled to 1 Plate/AbMat)
6 Deadlift @100
12 Pull Up
24 Double Unders