Tuesday · 11.22.16

 
 

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Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. In each episode, we'll deep dive on various aspects of running an affiliate, becoming a better coach or athlete, & maximizing your potential.

In this episode: We talk about how to maximize your CrossFit Game Open. Topics include how to fit the events into your normal training schedule, what might be coming in 2017, & the value of leaderboarding. 

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2017 REGIONAL ATHLETES

1.  Conditioning
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (135/95#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (155/105#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (185/135#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (205/145#)
12 Over-the-Erg Burpees
Max Calorie Row

2.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 15 unbroken Strict HSPU
B.  4 sets of 12 unbroken Strict HSPU
C.  5 sets of 9 unbroken Strict HSPU
D.  6 sets of 6 unbroken Strict HSPU
Rest 1 minute between sets
 
3.  Conditioning
3 RFT:
20 Calorie Bike
40 GHDSU

2017 OPEN ATHLETES

1. Conditioning
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

2.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 18 unbroken kipping HSPU
B.  4 sets of 15 unbroken Kipping HSPU
C.  5 sets of 12 unbroken kipping HSPU
D.  6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets

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