Friday 5.31.2024
*Follow Gabby as she and her team compete at the CrossFit Games Semifinal this weekend! Friday’s events are at 9am, 11am, and 3:35pm. Click here for the livestream of Day 1.
“FITNESS”
A. Three sets of:
Staggered Stance Romanian Deadlift x 6-8 reps/side @3011
(perform these with a Barbell or two DBs/KBs)
Rest 45 seconds
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @ 20X1
Rest 45 seconds
Plank Knee to Elbow on Sliders x 30-40 seconds
Rest 45 seconds
B. Every minute, on the minute, for 15 minutes (5 sets of each):
Min 1 — 3-4 Strict Pull-ups + 8-12 Single Arm Dumbbell Front Racked Walking Lunges (4-6/arm)
Min 2 — 4-6 Single Arm Devil's Presses + 6-9 Dumbbell Goblet Squats
Min 3 — 100-150 Meter Run, Row, or Ski
“PERFORMANCE”
A. Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch x 1 rep
Build in load to today's 1-RM Hang Snatch
B. Every minute, on the minute, for 15 minutes (5 sets of each):
Min 1 — 3 Bar Muscle-Ups + 12 Single Arm Overhead Walking Lunges (6 each arm)
Min 2 — 6 Single Arm Devil's Presses + 9 Goblet Squats with Dumbbell
Min 3 — 150 Meter Run
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski
*Adjust distances to ensure that you get at least 60 seconds of rest between sets.
