WOD Along With CrossFit Games Athletes
September 17, 2020
The 2020 CrossFit Games kick off tomorrow, but coverage starts today at 3:30 p.m. PT/10:30 p.m. GMT, on Games.CrossFit.com. There will be filming and streaming of all events for fans on the CrossFit Games site and broad promotion of the Games across mainstream and social media. More info on how to watch here.
Thirty men and 30 women were invited to the Games and will be competing in an online competition from their homes or local gyms in one of 16 different countries. But they aren't the only ones invited to join the competition — we want you to WOD along with the 2020 Games athletes.
2020 CrossFit Games Scorecards
Event 1- Friendly Fran (Get tips on Friendly Fran.)
Event 2- 1-Rep-Max Front Squat (Get tips on 1-Rep-Max Front Squat.)
Event 3- Damn Diane
Event 4- 1,000-Meter Row (Get tips on 1,000-Meter Row.)
Event 5- Nasty Nancy
Event 6- Handstand Hold
Have fun throwing down in your own home or gym and get a taste of a day in the life of a 2020 Games athlete. Don't forget to use the hashtags #CFGStage1 and #BacktotheBox to join the community on social media!
Example Lesson Plan using the Workout of the Day for 200917. 📷: @vristoska / credit: @cvetanoski_darko AT-HOME OPTIONS If dumbbells are available, simply replace the thruster with a dumbbell thruster. If no dumbbells are available, use a loaded bag or backpack to perform the thruster while potentially increasing the reps to provide a challenge. If no object is available, consider performing a jump squat. If no pull-up bar is available, prioritize performing a gymnastics upper-body pulling movement. If dumbbells are available, a bent-over dumbbell row can be performed if no gymnastics pulling movement can be completed. The following is an example of two limited equipment options: 3 rounds for time of: 21 dumbbell thrusters 21 dumbbell bent-over rows 3 rounds for time of: 30 jump squats 20 “bed sheet rows” (see link in bio for tutorial) #CrossFit #CrossFitTraining #CrossFitSeminars #WODalong
Example Lesson Plan using the Workout of the Day for 200916. 📷: @crossfitfortlauderdale AT-HOME OPTIONS If dumbbells are available, increase the reps and perform dumbbell front squats for 10- to 30- second fast-paced efforts, as the loads will likely be moderate. If no load is available, consider performing a single-leg squat with a slow tempo and a low rep range that challenges the athlete's capacity. A light backpack can make this challenging for most individuals. For the 1,000-m row, replace the effort with a 1,000-m run or a 3,000-m road bike. The following is an example of two limited equipment options: 5 rounds for reps: 30-seconds of max-rep dumbbell front squats 90-seconds of rest Every 2 minutes for 5 sets: 5 tempo single-leg squats, each leg *Use a tempo that is challenging and add a backpack to increase the difficulty. EQUIPMENT CONSIDERATIONS This session can be difficult to run in a group class for two reasons: 1. It includes two maximum efforts, and 2. You may not have enough rowers. Coaches can be creative to ensure the class runs efficiently. Coaches may choose to run heats on the rowers or have half the class start on the 1,000-m row and finish with the heavy front squats to make best use of the equipment. #CrossFit #CrossFitTraining #Fitness