Burn Baby, Burn

Article: 5 Tips To Help You Prepare for The CrossFit Games Open

by: Kyle Ruth

Warm-Up: Three Rounds, not for time of:

250m Row

Back Extension x 12

A.) Deadlift (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Training Max	75%	85%	95%
Chad (390)	305 x 5	340 x 3	380 x 1+ ( 10 )
Mike (300)	235 x 5	265 x 3	295 x 1+ ( 4  )

B.) Goblet Bulgarian Split Squat 4 x 6 (each)

Chad	75
Mike	45

C.) Every minute on the minute for 10 minutes:

4 Deadlifts (275/185)
6 Lateral Burpees over bar

D.) Core: 21-15-9 (for quality)

Knees To Elbows

Abmat Sit-ups
Russian Kettlebell Swings (70/53)