Hi, everybody, welcome to today's edition of the CrossFit Games Update Show,
I'm Sean Woodland with Tommy Marquez as we get set for Week 2 of the Team Series.
Four more events getting released and we have added some elements here for these next four
events that we certainly did not see in Week 1.
Oh yeah, a ton to chew on, we have a repeat workout,
a ton of grip work and we continue to kind of up the ante with some team-specific
skills in Week 2, that's really going to test some people.
Things like synchronized movement, isolation holds and partner holds.
Yeah, four more events, let's give you a rundown of what they are, we'll get into them specifically here
in just a second but here is the broad overview.
Event 5 has those static holds with the deadlifts bar and
a ton of wall-ball shots and handstand push-ups,
Event 6, that's just max muscle-ups,
Event 7, now we have mixed gender pairs
working in that one, clean and jerks and then those synchronized movements and then Event 8,
is actually a repeat. So let's break these down individually.
So Event 5, this is going to be a pretty burly event,
it is male/male, female/female pairs
two athletes working at the same time and then two athletes doing a hold,
we start with 200 wall-ball shots, two athletes moving, two athletes holding a deadlift bar
that weighs 340 pounds, it's unevenly weighted,
and then 150 partner deadlifts so that's the only movement where you don't have two partners holding the bar.
And then 200 handstand push-ups, two athletes moving, two holding the deadlift bar.
Now, every event that we have you've got to have a plan going in
but you can figure some things out on the fly. Not this one, you really have to plan things out
from the beginning to the end very specifically.
Absolutely, there's so many moving parts in this workout.
There are so many different ways to kind of slice this up.
This is a workout where I would have every single rep and every single rotation
planned out up through the wall balls and the deadlifts.
Don't be afraid to break a little bit early, especially with some quick transitions because
you'll lose significantly more time if you burn out through the first two
movements, and then get to the handstand push-ups and then people are just staring at the wall shaking
out their arms, burning precious time because they didn't pace the first two movements
a little bit better. You could totally blow yourself up on this one.
Event 6, we go from complex to very simple, it's just
10 minutes of max muscle-ups with two athletes working and they do not have to be synchronized,
there are two sets of rings, one for the men and one for the women,
and they can't interchange between the rings.
So when you first start this one I think you're going to be tempted to go out and maybe blow out a big set especially
if you're good at this movement, but you're going to want to avoid that temptation and break this up
into manageable pieces.
Yeah, and what's manageable is going to vary from person to person.
Some of the top athletes might be able to hold 7, 6, 5 reps for the entirety of the workout,
others maybe less than that, I'm going to go so far as to say if you have 5-plus muscle-ups unbroken
and you fail a muscle-up before the 9-minute mark,
you have mis-paced this workout and you have messed it up seriously.
I would actually start with a very conservative strategy, 10 minutes is a long time
for just one movement, start with 25 maybe 30 percent of your max
unbroken muscle-ups and then work down from there.
Use some descending reps, maybe like a pyramid scheme where you go down
and back up, that way you have short breaks and dedicated rest
while the other partner works to make sure that you have plenty in the tank for the last few minutes.
Event 7, this is where the synchronized movements come in,
it's a mixed-gender pair, male/female, male/female,
one pair working at a time, it's a 20-minute AMRAP of
5 clean and jerks, 185 lb. for the men, 135 for the women, then
the pair moves on and completes 10 synchronized toes-to-bars,
after you do that you tag off to the next pair,
it's back and forth for 20 minutes.
The toes-to-bars really dictate how you're going to pair this one up, right?
Absolutely, and most teams will have 1 or 2 very strong athletes at toes-to-bars,
so I would take your two best athletes at toes-to-bars and split 'em,
put them in different pairs. That way with each pair going you have an athlete
who can adjust his or her tempo to match up with the other athlete
to make sure you're not piling up costly no-reps in this workout.
You're essentially getting a 1 to 1 rest throughout this workout as each pair
alternates so having too many reps is going to cost you because other teams
that have the synchronized aspect down are going to be able to push the throttle.
And finally Event 8, we have a repeat, first time in the Team Series
that we have a repeat, of course, this is the second year that we've done it
but it's one of the events we did last year and it's 12 minutes for the men
and 12 minutes for the women. So the two men go out and one completes 30 double-unders
and 15 power snatches at 75 lb., tags his partner and
you repeat that for 12 minutes. Once the 12-minute mark hits,
then the women go through and they will do 15 power snatches at 55 lb.,
and 30 double-unders preceding that.
This one is pretty simple, you just have to go but there are some small things here
you can keep in mind to make sure you get as good of a score as possible.
Yeah, absolutely. Regardless of your fitness level, this is a
workout where you're going to be able to push the pedal for the majority of your pair's 12-minute mark.
Especially early on you want to focus on some smooth unbroken double-unders
to kind of save the shoulders. And regardless of how strong you are,
you can shoot for big sets on the power snatch because it is so light,
but early on, what your power snatch might look like might vary a little bit.
For the early rounds, a more upright torso, maybe pause at the hip on the way down
to kind of save your lower back
for the last few minutes of the workout, to where once you get to those later rounds,
your hips might end up a little higher on the way down, you might not pause at the hip and
you're just gripping and ripping trying to make up some time before the time cap ends.
Let's talk overall strategy and how you break these up since you have
four events that you have to get done in a matter of days and let's assume everybody
has a perfect schedule and in an ideal world, you'd have plenty of time to get these done.
How would you break these up over a period of time?
Well, in this week in particular, I'm not going to do more than one workout in a day,
but I'm going to start on Wednesday with Event 6 and the muscle ups.
For a lot of people, muscle-ups is going to be a limiting factor,
or not going to be their strongest movement so you want to get those out of the way
when your grip and your full strength when your pressing out of the dip is at its strongest.
You're going to come back Thursday and do Event 7,
the clean and jerks and the toes-to-bars.
Now there's a significant midline tax with these synchronized toes-to-bars,
but you know what, you have a 1 to 1 rest, you can get that out of the way
knowing you're going to have a rest day on Friday.
During your rest day, be productive, go into the gym, practice
some muscle-ups, take what you've learned from Wednesday's event
and maybe apply some skill movements there.
Saturday, we're going to tackle Event 5, the wall ball, deadlift and handstand push-ups.
This workout is what I call the central-nervous-system scrambler
with heavy deads, heavy holds, getting upside down, tons of wall balls,
you want to hit this one right after the rest day when you're fresh and you don't have to worry about maybe
a heavy load coming on Sunday because Sunday is Event 8
which is the light power snatches and double-unders.
That one is just gas tank and the interference from the other workouts isn't going to be too high on this
workout so you can do it towards the end of your programming.
Monday, come back and retest Event 6 with the muscle-ups.
And if you're going scaled, the muscle-up event is chest-to-bar pull-ups
so that kind of changes how maybe you want to order these, right?
Yeah, I would actually move that one back a little bit. So for a lot of the
scaled athletes, something like tons of chest-to-bar pull-ups adds
a high propensity for maybe hand tears or
messing up your hands considerably for the rest of the week,
so instead of doing that first, I might consider moving it back towards the weekend
because the last thing you want to do as a team is kick off Week 2 with
you guys getting overzealous on the pull-up bar
and then everyone tearing their hands and everyone having messed up hands for the rest of the week.
Be sure to go to the Games site and check out the full event descriptions
for all these so you know exactly what you're getting into
so you don't have to redo something because you didn't follow the rule or
you didn't meet a movement standard. Submission deadline for all your scores
are due Monday at 5 p.m. Pacific Time.
If you're going to show your events on Facebook Live,
make sure you include the hashtag Team Series Live so we can find it and possibly share it
with the CrossFit Games audience as well.
Definitely want to check you guys out when you're doing that.
And then next week is the end of the Team Series but it's also the Liftoff registration date,
that's Thursday, October 13, so
so still one more event to go for the community before we close out 2016
and then the 2017 Open will quickly be upon us.
Have fun with the Team Series events, make sure you share it on social media,
we love seeing that stuff. For Tommy Marquez, I'm Sean Woodland,
we'll see you next time.