WOD:

#crossfit games event 4

10-9-8-7-6-5-4-3-2-1
Thrusters (155/105) *Scale to 135/95lbs or 115/75lbs **Sub DB Front Squats if desired
Wall Walks *Sub Wall Walk to Box, or 12 Plank Taps =1 Wall Walk

*Thrusters: This weight is supposed to be very heavy. It will challenge you and make you want to quit. Use a heavy weight but not over 50% of 1RM Front Squat

Target time: Sub 17 Time Cap: 22 min

CASHOUT:

2-3 sets:
10 Med ball hand to foot V- ups
:30 Glute Bridge Hold/Superman Hold (Rx+45-sec Front Hold Weighted Back Extension Hold)
10 Russian Twists (per side)
10 DB Stiff-Legged Deadlift

Med Ball V-Ups
Back Extension Hold
Stiff leg Deadlift

MAYHEM BODYBUILDING: Do SOME, ALL or NONE.

Deadlift 7×7

Elevated Heel Goblet Squat 4×12 –

Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

Double Dumbbell Rack Walking Lunges 4×30 yards Double Dumbbell Rack Walking Lunge

Seated Dumbbell Calf Raise 4×15 Seated Dumbbell Calf Raise