Toes-To-Bar / Lunge – Benchmark

CrossFit Empire South – CrossFit

In July, we’re celebrating the CrossFit Games by bringing in some of the CrossFit Games Workouts!!! Get ready!

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Weightlifting

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Metcon (No Measure)

Deadlift (Week 9 of 12)

For load:

12 reps (110%)

14 reps (107%)

16 reps (105%)

– Rest 3:00 between sets.

Metcon

Toes-To-Bar / Lunge (Time)

RX

For time (12 Min. Time Cap):

30 toes-to-bars

30-yard KB front rack lunge (53/70 lb)

20 toes-to-bars

20-yard KB front rack lunge

10 toes-to-bars

10-yard KB front rack lunge

– Use two KBs for the front-rack lunges.

INTERMEDIATE

For time:

30 toes-to-bars

30-yard KB front rack lunge (26/35 lb)

20 toes-to-bars

20-yard KB front-rack lunge

10 toes-to-bars

10-yard KB front rack lunge

– Use two KBs for the front-rack lunges.

BEGINNER

For time:

30 hanging knee raises

30-yard walking lunge

20 hanging knee raises

20-yard walking lunge

10 hanging knee raises

10-yard walking lunge

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