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Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 In the Hole Front Squat OR Pause Front Squat @ 60%
5 In the Hole Front Squat OR Pause Front Squat @ 60%
5 In the Hole Front Squat OR Pause Front Squat @ 65%
5 In the Hole Front Squat OR Pause Front Squat @ 65%

WOD: For time
18-15-12
AB calories
Thrusters
Round 1: 18 @ (43/30)
Round 2: 15 @ (52/38)
Round 3: 12 @ (62/43)

-Then-

20m Single Arm Overhead Walking Lunge (30/22)

Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! This is the final event of the 2023 CrossFit Games, so you have to push. We want you in constant attack mode. Fight through the pain and stay aggressive through each station. Have 3 bars set up for this workout so you don’t try and over-rest by changing your weights out.
How it should Feel: LACTIC ACID PARTY into PAIN!!! Have you ever had your legs gnawed on by a T-Rex? I sure haven’t, but I can only imagine that’s how they will feel after.

WORKOUT STRATEGY & FLOW
Bike: Pacing should be moderately-fast (75-80%). This will get harder to keep as the sets go on but just know that the calories decrease, so the time frame should stay relatively close.
Thrusters: Weight goes up each round, but regardless we should aim to break into two sets even if it feels good to avoid blowing up the legs and causing us to take excessive rest. Breathe at the top of each rep and try not to stare at the bar. Be sure on the final bar to break one rep shy of 12 to rest before completing the final rep and going into the lunge.
Overhead Walking Lunge: Unbroken would be an awesome accomplishment. It’s hard to say where you will be physically and mentally, so don’t be afraid to break to avoid wobbly or unsteady reps.
—-Complete 22 lunges in place if you don’t have space to complete walking lunges

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.