Monday, September 26, 2022

MOCK GAMES WEEK

Team! Great job through Phase 1, we're super proud of your efforts and pumped for those PRs on your lifts and Metcons. Before we get into Phase 2, we're going to have a little bit of fun. Many of you may have watched the CrossFit games and thought – ‘I wanna try that...’ Well, here's your chance! We're taking a handful of games events and adapting them to the Fithouse community! For each WOD, we'll have a few progressions that will allow you to scale up and down as is appropriate for you to get in a great workout. Each day we'll have a 'Rev Up!' warm up programmed to get your engine up and running, the Metcon itself, and a recommended cool down. This week is a great chance to push yourself, but don't feel like you have to take it too seriously, this is primarily to have FUN!

Rev-Up!

EMOM x 9 Rounds

Rotating through:

M1) Row 45s - get faster each round

M2) 5 Tempo-pull Squat Cleans (ideally build slightly above working weight)

M3) 10 - 15s Ring Support Hold or High Plank Hold

Elizabeth Elevated

Option 1

21 - 15 - 9 - 9 - 9

Squat Cleans (135/95)

Ring Dips*

*Perform a 20 second hold at the top of the rep at the beginning of each set

Option 2

21 - 15 - 9 - 9 - 9

Squat Cleans (115/75)

10 - 10 - 10 - 10 - 10

Ring Dips*

*Perform a 15 second hold at the top of the rep at the beginning of each set

Option 3

21 - 15 - 9 - 6 - 3

Squat Clean (light)

Ring Push-ups OR Box Dips OR Push-ups*

*Perform a 10 second hold at the top of the rep at the beginning of each set

Target: 10 - 18 Mins

Cap: 20 Mins

Recovery Cool Down (Optional but recommended, not coach directed)

5 Min Bike to let heart rate come down slowly

2 Min/side Couch Stretch

1 Min/side Doorway Chest Opener stretch