3 Wall Walks
12 DB Snatch (50/35
15 Step Down, Box Jump Over (24/20”)
5:00 Air Bike@Z1 or Conversational Pace
*Increase intensity slightly for the last minute
Elevated Pigeon Pose: x:60/side
Hip 90/90 Rotations + Extension : x6/side
Thread the Needle: x8/side
Hollow Hold + Arch Hold: x:30 + :30
Prone I/Y/T’s: x10/each
Paused Bird Dog: x8/side
Cobra Push Up: x8
Toe Taps From Downward Facing Dog: x10
Shoulders Elevated, Single Leg Hip Thrust: x10/side
Single Arm, DB Cuban Press: x8/side
Paused Air Squat: x5
Specific Warm Up:
3 Sets with increasing intensity*
1 Wall Walk
6 DB Snatch
4 Step Down, Box Jump Over
*First set @ 75-80% effort, second set @ 85-90% effort, final set @ planned workout intensity
*If competing in the Foundations Division, you will perform bear crawls and box step overs in place of wall walks and box jump overs.
Pacing / Strategy
- This workout has a sneaky amount of volume, the rep scheme doesn’t seem that bad but when you start to calculate the total amount of reps it ends up being a ton of reps. Consider a score of 10 rounds (which we feel is a very solid but achievable score), that would mean 30 wall walks, 120 Db snatches and 150 Box Jumps. Breaking down reps like this helps to visualize the actual amount of volume.
- Ability to stay consistent and repeatable is going to come down to two things, your aerobic capacity and your muscular endurance. Both of these are going to be drastically affected by your movement efficiency and pacing. If your pacing is not consistent or you let your intensity get too high you will either start to fatigue your shoulders and hips too soon or push yourself out of an aerobic zone and the workout will become anaerobic very quickly. Knowing this you need to be smart in how you approach this workout and what pace you perform each movement at. If going into this you know your shoulder fatigue easily with wall walks and high volume snatches then you need to focus on a pacing structure for those movements that let you get a little more rest on those movements. Similarly if Box Jump Overs fatigue your legs or get your heart rate high then you need to go slower there and find a repeatable rhythm on those.
- Another thing to consider here is how important your warmup is for this workout, 27/30 reps each round include a hip hinge, again using the same 10 round math that’s potentially 270 hinging reps this workout. This means you need to make sure you have a good thorough Glute/Core/Spine activation and warmup. This is not the time to slack on this. The other aspect of this that is important is mobilizing your shoulder and making sure your end range of motion and external rotation is good. If this is limited you will end up fatiguing your deltoids and shoulders much faster on wall walks and db snatches.
- Obviously a warm up for this workout becomes significant. Another consideration is making sure your movement pattern on the Box Jump Over is practiced. For consistent TST followers you will have plenty of adaptations established for the box. That should make you feel confident on this test. Consider whether you feel more comfortable jumping laterally, box facing, etc. These are things to consider when warming up. Once you have an established rhythm and feel confident on your plan with the box, the next thing to dial in is your pattern on transitions.
- Transitions are important here, the goal when approaching a workout like this is to perform the majority of your work at a pace that lets you continually work and does not force you to take long rest periods during transitions. For this to be true you need to start and maintain a consistently repeatable pace. Remember it is expected and ok for your movement pace to slow down slightly throughout the workout. What is not ok is to lose extra time resting during transitions. Not only is your pacing a consideration but walking through and practicing the rhythm of your transitions should be a focus here as well. Remember, lots of transitions means lots of time transitioning. Knowing what that looks and feels like for you is important and should be practiced.
- Simple movements and low reps lend itself to coming out too hot (If you saw Noah Ohlsen during the announcement you probably noticed that). All 3 of these movements at those particular rep schemes can be performed very rapidly but don’t let yourself get sucked into that trap. Instead find a movement pace that feels good and has a rhythm to it. A big part of finding this is you focusing on your breathing during your warmup and finding a movement pattern that feels comfortable and you can sync up a good breathing pattern too. Were confident that If you’re paying attention to your breathing constantly and using it as a pacing mechanic you will be more consistent and perform better on this workout
- Besides the rhythm and breathing work we mentioned above, a good failsafe for a workout like this is to use a pacer or asking your judge to play the role of someone pacing you on this test. There are some cases in which asking a judge to be aware of your pacing and time is not recommended, however with such a simple format we believe a good judge and/or pacer can help you considerably. When developing a plan to communicate with your pacer or judge, make sure you take the time to watch the 22.1 announcement so you can have your own pace to stick with.
- Repeats in the current CrossFit Games Open format are not advisable. Top 10% from each Continental Region qualify for the next phase in competition, Quarterfinals. This is a huge population, this makes repeats not as significant as in previous formats. Training, instead of repeating similar movement patterns a few days after a maximal attempt should be your main focus after your first and only attempt.
- Regardless of which division workout you are testing, the strategy and guidance is going to be very similar. Aim for consistency, pacing and repeatable movement pattern