You've enjoyed watching the 2019 CrossFit Games , but you're sure to want to do some exercise designed by Dave Castro.
Before your coach puts it in the weekly schedule and in anticipation of the new season that begins in no time, here are 5 WODs from this year's Games that you can do in your box .
The playoffs
The first two eliminatory events of the 2019 CrossFit Games that our Spanish representatives failed to overcome are two WODs that are easy to do in any box.
Event 1 consisted of:
4RFT (TC 20 min)
400m run
3 legless rope climbs
7 squat snatches (59kg/84kg)
If we think about the climbed version, you just have to change the legless rope climbs for the classic climbs and we adapt the weight of the snatches to a heavy but easy to handle percentage.
Event 2 would be:
For Time of 10 min
800m run
66 Kettlebell Jerks (12kg/16kg)
40m Handstand Walk
If we climb it, in addition to taking a kettlebell with a more manageable weight, we can adapt walking doing a handstand, by doing a handstand for that distance trying to stay straight. Another option would be to do wall climbs or handstand against the wall and hold for 30 seconds.
Ballast race
Event 3 of the Games was surprising for its simplicity and for making no gender difference when assigning weights.
FT 40 min
6 kg run with weighted vest (20/30/40/50 lb)
This endurance WOD is very psychological. It tests your physical, cardiovascular and especially mental strength.
If you are a true RXer , go ahead with the official weights. If you are scaled , adapt the weights without cheating.
Maria
It is event 5 of this year's Games and only requires your body weight and gymnastics skills to endure this 20-minute AMRAP.
AMRAP 20 min
5 Handstand push-ups
10 pistols
15 pull ups
For the scaled , we change the handstand push-ups for push-ups and we do the pull-ups with rubber to help us.
Ringer 1 & 2
This double event took place on the last day of the Games and is composed of:
30-20-10 (TC 7 min)
Cal. Air Bike
Toes-to-bar
And continue with:
10/15/5 (TC 6 min)
Burpees
Over Head Squat (43kg/61kg)
This WOD requires a lot of resistance and speed of execution to reach the end of the reps in the cut-off time.
In scaling, we change the T2B for knees-to-elbow and adjust the weights of the OHS to perform them with a percentage that is around 50-60% of our maximum.
The Standard
The last WOD of the Games that allowed Mat Fraser and Tia-Clair Toomey to repeat the title is a combination of two Girls and a gymnastic that completes this intense triplet.
FT 12 min
Grace - 30 Clean & Jerks
30 muscle ups
Isabel - 30 Snatches
It is not difficult but it requires speed and strategy to dose the breaks between sets of reps. That's why the trick is to always do power so as not to waste time.
In climbing, we adapt the weights of the Olympic movements so that they are 50-60% of the RM and we change the muscle ups for classic or rubber pull-ups.
It already smells like September, back to the boxing routine and above all... Open Games 2020. Are you ready for the new season?
