Debrief sur le week end de 3 jours avec 2 épreuves par jour.
WOD 1
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest exactly 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
35-lb. dumbbells
Time cap: 10 min.
Submit score by 12 p.m. (noon) PT on Friday, April 9.
feuille de score téléchargeable: https://games-assets.crossfit.com/CFG21-QF_Scorecard_INDTest1_shndbv6heydg4s.pdf
WOD 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 alternating single-leg squats
50 GHD sit-ups
5 rope climbs, 15 ft.
50 alternating single-leg squats
40 GHD sit-ups
4 rope climbs, 15 ft.
40 alternating single-leg squats
30 GHD sit-ups
3 rope climbs, 15 ft.
30 alternating single-leg squats
Time cap: 20 min.
Submit score by 12 p.m. (noon) PT on Friday, April 9.
feuille de score téléchargeable: https://games-assets.crossfit.com/CFG21-QF_Scorecard_INDTest2_shndbv6heydg4s.pdf
WOD 3
For time:
120 wall-ball shots
120-cal. row
14-lb. ball, 9-ft. target
Time cap: 15 min.
Submit score by 12 p.m. (noon) PT on Saturday, April 10.
feuille de score téléchargeable: https://games-assets.crossfit.com/CFG21-QF_Scorecard_INDTest3_shndbv6heydg4s.pdf
WOD 4
For max load:
4 rep-max front squat
Time cap: 20 min.
Submit score by 12 p.m. (noon) PT on Saturday, April 10.
feuille de score téléchargeable: https://games-assets.crossfit.com/CFG21-QF_Scorecard_INDTest4_shndbv6heydg4s.pdf
WOD 5
For time:
9-6-3
Snatch
Burpee box jump-over
135 lb., 30 in.
Time cap: 7 min.
Submit score by 12 p.m. (noon) PT on Sunday, April 11.
feuille de score téléchargeable: https://games-assets.crossfit.com/CFG21-QF_Scorecard_INDTest5_shndbv6heydg4s.pdf
L’objectif des vidéos est une bonne analyse pour déterminer les axes de travail à venir et peut-être quelles vous donneront envie de tester les wods.