[workout_short title=’MON_WC1′ result_type=’time’]
30-m dumbbell front-rack lunge
20-m dumbbell front-rack lunge
10-m dumbbell front-rack lunge
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Time cap: 25 min.
Notes. This workout begins with the athlete standing on the far side of the 5-meter zone furthest from the rings. At “ 3, 2, 1 … go,” the athlete will move to the rings to complete 30 muscle-ups, then to the dumbbells to complete 30 meters of dumbbell front-rack lunges, changing direction after each 5-meter segment. Then they will complete 300 double-unders. They will continue in this fashion for 20 muscle-ups, 20 meters of dumbbell front-rack lunges, 200 double-unders, and then 10 muscle-ups, 10 meters of dumbbell front-rack lunges, and 100 double-unders. Time stops after the completion of the final double-under. The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed at the time cap. There is no tiebreak for this event.
SetupTimer: Stopwatch / 25′ Time Cap
Equipment: Couple of Dumbbells, Rings, Rope.
Strategy: Semifinals crossfit games workout. Try to compare yourself with best Europe Athletes. Split the Ring Muscle Ups to ensure the best time as you can for the 30/20/10 reps. Go smooth pace and unbroken in Lunges and relax yourself in Double Unders. Take a little break if you lost efficiency and restart focusing on breathing.
Back to Back 1 & 2
3 Rounds For Time
33 Wallballs (30, 20lb)
22 GHD Sit-ups
11 D ball Cleans (150, 100lb)
2 Rounds For Time
22 Toes to Bar
11 D ball Step-overs (100, 70lb) (24in, 20in)
FLOW. This event begins with the athlete on the starting mat. At the sound of the beep, he or she will advance to the rig and perform 33 wallball shots. At the completion of the wallballs, the athlete may advance to the next station to perform 22 GHD sit-ups, followed by 11 D ball cleans. At the completion of the 11th dball clean the athlete must advance the dball before heading back to the rig to tackle the next round of wallball shots. The athlete must complete 2 more rounds, advancing the D ball at the end of each.
Upon completion of the third and final round, the athlete will sprint across the finish line, and their time will be recorded as the score for event 5.
There will be a 2 minute rest after the 13 minute time cap, the athlete must return to the start mat in preparation for the next workout.
Once the 2 minute rest ends, and at the sound of the beep, the athlete will advance to the pull up bar and perform 22 toes to bar, at the completion of the toes to bar the athlete will then advance to the next station and perform 11 D ball step-overs, the D ball must be advanced to the next station in order to continue the workout and show progresion.The athlete must complete 1 more round of the same movements and repetitions – for a total of 2 rounds. At the completion of the last repetition of D ball step-overs the athlete will sprint and cross the finish line to complete the workout.
The score for event 6 is the total it takes to complete part 2.