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Independence Fitness – Comp Training

A. CONDITIONING

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

5 Inch Worms

5/5 Staggered Stance Good Morning

8/8 Split Squat

Following the Warm-Up, go into your teaching of the Deadlift.

Strength

Deadlift (1×6 / 1×6 / 1×6+)

DEADLIFT

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1x 6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (Weight)

3 SETS FOR QUALITY

12/12 Staggered Stance DB Deadlift (Athlete Choice)

10/10 DB Bulgarian Split Squats

8/8 Slow Single Leg DB RDL

:30 Max Single DB Curls

-Rest as Needed b/t Sets-

(Score is Weight)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)