So the CrossFit Team Series is coming up soon. We have had folks do this the past couple years and it's really lots of fun. Anyone at any level can have fun with this. Along with the RX'd division there is a scaled division so there is something for everyone. Here's a little overview of what it is:
The Team Series tests the fitness of four-person teams, two men and two women.
It starts Sept. 6, with the release of multiple team workouts. Teams will have six days to get together, complete the work, and submit their scores before the deadline: 5 p.m. PT, Sept. 12. Less than a month later, CrossFit will release the final set of team workouts, which will take place Oct. 4-10.
Teams will be able to choose between two versions of each workout: Rx’d or Scaled.
There will be three divisions: Open (all ages), Teenage (14-17) and Masters (40+).
Registration is $80 for the vast majority of teams. Sponsored teams with brands in their team names will pay $500 (Which wouldn't be any of our teams).
Heres a link to the registration page if your interested. https://games.crossfit.com/teamseries/#/
Workout of the Day:
1) Coach Led Warm-up
2) Take 15 minutes to work on a goal
3) For time complete
250 Double unders
250 Double unders
Notes: If their are more people than rowers start half the class with the goal work and the other half on the Conditioning effort and then switch.
1) Jerk - EMOM complete 5 Jerks (whichever jerk you use for your C&J) Starting @ 55% of your 1RM and adding 10lbs each Minute until you fail the reps.
Notes: You can use the jerk blocks if you so choose, however if you drop the weight between each rep then get right back to it. Once you can’t complete the 5 reps without resting then you are done.
2) Snatch Balance - EMOM complete 5 Snatch Balances starting at 55% of your 1RM Snatch and adding 10lbs each minute until you fail the 5 reps.
Notes: these reps should be done unbroken so once you take it out of the rack do not put it back till you complete the 5 reps.
3) 8 Minute AMRAP of
8 Ring Push-ups (lower the rings to about a fist distance from the ground and use those for the push-ups)
8 GHD Sit-ups