Valkyrie Strength and Conditioning – Group Class
Metcon
CrossFit Games Quarterfinals 2024 – Workout 1 (4 Rounds for reps)
4 rounds for Max Reps of:
1 Minute: Snatches
1 Minute: Row for Calories
1 Minute: Dumbbell Box Step-ups
1 Minute: REST
*Individuals/16-54 Age Group Divisions: Barbell = 135/85, DBs = 50’s/35’s, Box = 20 Inches
*55-59 Age Group Division: Barbell = 115/75, DBs = 35’s/20’s, Box = 20 Inches
*60-64/65+ Age Group Divisions: Barbell = 95/65, DBs = 35’s/20’s, Box = 20 Inches
*Partner style! We will pair up and run two heats of the workout, your partner will count for you and may assist with resetting the rower.
*Start each round facing away from the barbell.
*Reset rower in between rounds.
*Hold Dumbbells in hang position at sides for step-ups.
*Scale weights/heights as needed!
Strength Class
Floor Press (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
2×5 @ RPE 8 (80%))
Record final 2×5, note “RPE 8” in comments.
Tempo Back Squat (1×10 w/empty bar (first 5 no tempo, second 5 practice tempo)
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×10 @ RPE 6 (62%)
1×10 @ RPE 7 (64%)
2×10 @ RPE 8 (66%))
*Tempo = 303 (3 second descent, no pause at the bottom, 3 second ascent).
*Record final 2 sets of 10, note “RPE 8” in comments.