RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
*In the next 1-2 weeks the farm strong program will become part of the gpp program.
Warmup
5-8 min monostructural activity
-Then-
For 30s each
Knees out bottom of squat (Use arms to push knees out while at bottom of the squat)
Laying banded hamstring stretch
Seated straddle stretch (each side)
Lunge stretch (each leg)
Butterfly stretch
Workout Notes
More farm strong style strength training today! Pay attention to the tempo reps!
It’s almost been a year since we have tackled the conditioning CrossFit Games Open workout. 5 Min of pure goodness.
This is considered a heavy metcon and we are testing muscular endurance/strength in the squat clean movement.
If you have your score recorded, divide it by 5 to give you a good idea the rep count you need to be at in order to set a pr!
Strength
Back Squat 3×6 at 4s-2s-1s tempo (4s descent – 2s pause in bottom – 1s stand)
Rest 1-2 mins between sets.
*If using dumbbells or kettlebells hold them in the front rack position
Workout
CrossFit Games Open 11.3
Complete as many reps as possible in 5 mins of:
1 Squat clean
1 Jerk
*You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.
Cool Down
For 2 min
Child’s pose
and then