Saturday, October 12, 2024

BUILT Program

We’re going to have a bit of fun this week team! Before we jump into our next phase of training, we’re going to have a bridge week where we dabble in a few workouts that are adapted versions of 2024 CrossFit games workouts. We’ll be offering a few options - do the version that makes the most sense for you and try to push yourself a bit!

Conditioning

2024 Crossfit Games - Adapted Inverted Earthworm

Option 1: As a team of 4

For time:

  20 Synchro Cleans (165/115)

  60 Handstand Push-ups (per pair)*

  20 Synchro Cleans

  40 Handstand Push-ups (per pair)*

  20 Synchro Cleans

  10 Chest-to-wall HSPU (per athlete)

Option 2: As a team of 4

For time:

  20 Synchro Cleans (135/95)

  40 Handstand Push-ups (per pair)*

  20 Synchro Cleans

  30 Handstand Push-ups (per pair)*

  20 Synchro Cleans

  20 Chest-to-wall HSPU (per team)

Option 3: As a team of 4

For time:

  20 Synchro Cleans (moderate weight)

  60 DB Push Press (50s/35s per pair)*

  20 Synchro Cleans

  40 Push-ups (per pair)

  20 Synchro Cleans

  5 Wall Walks (per athlete)

Stimulus: Sustain

Target: 14 - 20 Mins

Cap: 22 Mins

Execution: This workout flows as follows: all 4 athletes perform 20 synchro cleans together on each round. For the handstand push up/wall walk movements, athletes will pair off and complete the written number of HSPU at 2 stations. For example in round 1, athletes 1 and 2 move to their HSPU station and must accumulate 60 HSPU between the 2 of them, switching at any time. At the same time, athletes 3 and 4 are also accumulating 60 HSPU between the 2 of them, switching any time. There is no synchro element to the HSPU, but both stations much complete the written number of reps before the entire team may move back to their barbells for the synchro cleans.