Here we have coach KRAUSSSS on deck demonstrating some of the requirements for the pool workout in this years Starke Games. I hope that squat got a little lower ;-)
CrossFit:
A.
Build to a single Max OH, Front, and Back Squat in 30 Min from the rack.
Post grand totals on the board for part A. and use spotters when needed for the weight and visual spotters for depth.
B.
Tabata Row
20 Seconds work (sprint) 10 Seconds rest for 4 Minutes.
Fitness:
A.
15 Min KB Circuit Strength Circuit.
4 Double bell shoulder to overhead
6 Double bell swings
8 Double bell clean & front squat
Pick bells that will challenge you for the movements. The goal is to go through all three exercises without putting the bells down. Once the circuit is done place the bells on the ground and rest as necessary then start your next set when you can execute the movements with perfect form.
B.
3 Rounds of max wall balls w. 2 min recovery between rounds.
You can always do one more wall ball. In this workout the athlete will perform as many wall balls as possible in each of the three rounds with two minutes of recovery between the rounds.
C.
B.
Tabata Row
20 Seconds work (sprint) 10 Seconds rest for 4 Minutes.
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