🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.

- If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press at a Light Weight

3 Bench Press at a Moderate Weight

1 Bench Press at a Moderate-Heavy Weight

Build to Starting Weight

- Overview: Reps compound quickly today as they increase by 2 each round in this 15-minute workout. Cycling through a great pairing of bodyweight, gymnastics, and weightlifting, you should be able to hold a steady pace throughout.

- Step Back Lunges: Hold two dumbbells at your sides. Alternate legs every rep. The reps listed are the total number (2 reps = 1 each leg). Choose a weight that allows you to go unbroken through at least the round of 10.

- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees.

- Intended Intensity: RPE 6-7

- Fitness Attributes Improved: Aerobic Power & Muscular Endurance

- Target Score: 7-10 Rounds

- Focus on quick transitions, as there are a lot of them, especially early on.

- Once you get to the round of 8 reps and beyond, you may consider taking a small break on the toes to bar to keep your midline from fatiguing too much.

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

DUMBBELL STEP BACK (REVERSE) LUNGES

- Sub Kettlebells

- Barbell Front Rack Reverse Lunges, @weight(95/65)

- Forward Lunges in Place

- Walking Lunges

- Goblet Squats

- Bulgarian Split Squats

BURPEES

- Reduce Reps

- Same Calorie Row, Ski, or Bike Erg

- Push-Ups

- No Push-Up Burpee

- 2x Mountain Climbers

- 2x Air Squats

- Box Jumps

- Shuttle Runs (1 rep = 10m)

10 Jumping Lunges

10 Push-ups

10 Bodyweight Good Mornings

10 Kipping Swings

30 Second Plank

On The Minute x 2:

4 Toes To Bar

4 Step Back Lunges

4 Burpees

- Overview: 25.2 is a repeat of 22.3. For the majority of athletes, the limiting factor will be the gymnastics movements. It's crucial to set these movements up well. Most athletes will get through round 1 just fine, so it's important to pace round 1 the right way to set up successful rounds 2 and 3.

- Make sure you familiarize yourself with the full workout and movement standards at Games.crossfit.com.

WORKOUT FLOW:

- Athletes start 5 feet (1.5 meters) from the pull-up bar, behind their barbell.

- At “go,” move to the pull-up bar and perform 21 pull-ups.

- Then, complete 42 double-unders.

- Then, complete 21 thrusters at weight 1 (lightest).

- Return to the pull-up bar for 18 chest-to-bar pull-ups.

- Then, complete 36 double-unders.

- Then, complete 18 thrusters at weight 2.

- In the final round, complete 15 bar muscle-ups.

- Then, complete 30 double-unders.

- Finish with 15 thrusters at weight 3 (heaviest).

- Time stops at the completion of the last thruster at weight 3.

NOTES:

- Barbell(s) and/or any additional plates must be placed at least 5 feet from the pull-up bar for safety.

- Double-unders may be performed anywhere.

- Athletes may have assistance changing the barbell load or multiple bars may be used.

- If time-capped, your score will be the total number of reps completed.

- A tiebreak time is taken after each set of thrusters (see Tiebreak section below for more information).

- If the workout is completed before the time cap, there is no tiebreaker.

TIEBREAK:

- Record the time after you complete the set of 21 thrusters. This will be your tiebreak time if you do not complete the set

of 18 thrusters. If you complete the set of 18 thrusters, record that time. This will become your tiebreak time if you do not

complete the workout. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.

- It’s important to understand where YOUR sticking point is when putting together your game plan. We’ll use gymnastics capacity to gauge how we should attack this.

- Consider the following strategies based on where you are with chest-to-bar pull-ups:

• 0 Chest-to-bar Pull-ups: Try to get to the chest-to-bar pull-ups as quickly as possible, as this will factor into your tiebreak time. This doesn’t mean you have to go big or unbroken on everything. Just plan on being urgent with each movement.

• 1-5 Unbroken Chest-to-bar Pull-ups: Breaking the barbell and gymnastics that precede the chest-to-bar pull-ups into quick sets will help set you up for small chunks of chest-to-bar pull-ups. Singles are okay here if that’s what keeps you moving.

• 6+ Unbroken Chest-to-bar Pull-ups: This workout is all about the final round. Put yourself in a position to succeed through the last 60 reps. You can plan on breaking the thrusters and chest-to-bar pull-ups into quick sets ahead of time. Pre-planned breaks are always faster than unplanned breaks.

GYMNASTICS

- Going a little bit wider with your hands will decrease the range of motion necessary to complete a rep, but don’t go so wide that it affects your ability to pull.

- Breaking on a pull-up can be very quick! Failing a rep ALWAYS requires a lot of time to recover from.

- Single or very small sets can sometimes be faster and use less energy than stringing reps together.

THRUSTERS & DOUBLE UNDERS

- Taking intentional breaks can allow you to be smoother and faster on the gymnastics movements.

- Never pause overhead on a thruster. If you are pausing overhead, just drop the bar and take a quick break.

- We’re always holding onto something in this workout. On these two movements, be sure to keep the hands nice and relaxed. Not only will this allow for a good rotation of the rope and a better front rack position, but it will save the forearms for the upper body pulling movements.

SCALED VERSION (Masters 55+):

- Females: Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 35, 45, 55 lb (15, 20, 25 kg)

- Males: Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 45, 65, 85 lb (20, 29, 38 kg)

MOVEMENT SUBSTITUTIONS FOR NON-OPEN PARTICIPANTS:

JUMPING PULL-UPS

- Reduce Reps

- Banded Pull-ups

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

PULL-UPS

- Reduce Reps

- Jumping Pull-ups

- Banded Pull-ups

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

CHEST-TO-BAR PULL-UPS

- Reduce Reps

- Regular Pull-ups

- Banded Pull-ups

- Jumping Pull-ups

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

DOUBLE UNDERS

- Reduce Reps

- 65-55-45 Single Unders

- Plate Hops

- 8-7-6 Burpees

- 1:00-0:45-0:30 Efforts On Any Machine

THRUSTERS

- Reduce Reps/Loading

- Sub Dumbbells, @dumbbell(25/15)s - @dumbbell(35/25)s - @dumbbell(50/35)s

- Wallballs

- 42-36-30 Air Squats

Primer At Workout Pace:

9 Jumping Pull-Ups

10 Double-Unders

9 Thrusters (Weight 1)

- Change your weights -

6 Pull-Ups

10 Double-Unders

6 Thrusters (Weight 2)

- Change your weights -

3 Chest-To-Bar Pull-Ups

10 Double-Unders

3 Thrusters (Weight 3)