You have enjoyed watching the CrossFit Games 2019, but surely you have been wanting to do some exercise designed by Dave Castro.
Before your coach puts it in the weekly programming and as an anticipation of the new season that begins at all, here are 5 wod of this year's Games that you can do in your box.
The eliminatories
The first two eliminatorial events of the CrossFit Games 2019 who failed to overcome our Spanish representatives are two WOD easy to make in any box.
Event 1 consisted of:
4RFT (TC 20 min)
400m run
3 Legless Rope Climbs
7 Squat Snatches (59kg/84kg)
If we think about the climbing version, you just have to change the Rope Climbs without legs due to classic increases and adapt the weight of the Snatches to a heavy but easy percentage to handle.
Event 2 would be:
For Time of 10 Min
800m run
66 Jerks with Kettlebell (12kg/16kg)
40m Handstand Walk
If we climb it, in addition to taking a Russian weight with a more manageable weight, we can adapt the walk by doing the pine, for doing the pine in that distance trying to endure straight. Another option would be to do Wall Climbs or the pine against the wall and endure 30 seconds.
LASTRE CARRERA
The event 3 of the Games surprised by its simplicity and for not making sex difference when assigning the weights.
FT 40 min
6 kg run with weighted vest (30/40/50 lb)
This resistance wod is very psychological. Test your physical, cardiovascular and especially mental strength.
If you are an authentic RX, go ahead with the official weights. If you are SCALED, adapt the weights without traps.
Mary
It is event 5 of this year's Games and only requires your body weight and your gymnastic skills to endure this 20 -minute AMrap.
AMRAP 20 min
5 Handstand push-ups
10 pistols
15 Pull Ups
For the SCALED, we change pine flexions for push ups And we dominate them with rubber to help us.
Ringer 1 & 2
This double event was held on the last day of the Games and is composed on the one hand of:
30-20-10 (TC 7 min)
Cal. Air Bike
Toes-to-bar
And continue with:
10/15/5 (TC 6 min)
Burpees
Over Head Squat (43kg/61kg)
This wod asks a lot of resistance and rapidity of execution to reach the end of the rep in the cutting time.
In climbing, we change the T2B by knees-to-elbow And we adjust the weights of the OHS to perform them with a percentage that is 50-60% of our maximum.
The Standard
The last WOD of the Games that allowed to repeat Mat Fraser and Tia-Clair Toomey is a combination of two Girls and a gymnastic that completes this intense triplet.
Ft 12 min
Grace - 30 Clean & Jerks
30 Muscle Ups
ISABEL - 30 Snatches
It is not difficult but asks for speed and strategy to dose the breaks between Reps series. That is why the trick is always Power Not to waste time.
In climbing, we adapt the weights of the Olympic movements to be 50-60% of the RM And we change the Muscle Ups for classic dominate or with rubber.
It smells like September, back to the box routine and above all ... A Open Games 2020. Are you prepared for the new season?
