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Sunday

240721

Workout of the Day

8

Rest Day

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Your Guide to the 2024 CrossFit Games Spectator Experience

The 2024 CrossFit Games are the pinnacle of the season when we crown the Fittest on Earth. In the CrossFit community, the Games are also a chance to come together to experience the competition, fun, and camaraderie that is CrossFit. Whether fans choose to spend their days cheering on their favorite athletes, working out, exploring the local area, or enjoying a combination of everything the Games have to offer, all are guaranteed to leave with fond memories to inspire them throughout the year.

Check out this article for everything you need to know to optimize your experience in Fort Worth, including information on the FREE CrossFit Experience where you can watch the Games on a massive screen, shop the CrossFit Store, interact with our partners and vendors, rub elbows with CrossFit celebrities, get your fitness in, learn from expert Seminar Staff trainers, and more!

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Comments on 240721

8 Comments

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Patrick A
July 22nd, 2024 at 6:33 am
Commented on: 240721
It seems like the website is not updating, for those not subscribed to the email list, this seems to be the wod today: (HWPO guest programming)

MONDAY, JULY 22
50-40-30-20-10 reps for time of:
Kettlebell swings
- Run 400 meters after each set
W: 35 lb
M: 53 lb
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Lucio Nocivelli
July 22nd, 2024 at 6:39 am
thank you! how do I subscribe to the email list?
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Patrick A
July 22nd, 2024 at 7:07 am
you can do it here: https://www.crossfit.com/newsletters
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Lucio Nocivelli
July 22nd, 2024 at 8:19 am
thank you!
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Nicholas King
July 22nd, 2024 at 11:22 am
Thank you for posting Patrick!
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Madelina Tuinder
July 22nd, 2024 at 12:12 pm
Thank you!
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Patrick A
July 22nd, 2024 at 12:27 pm
You're welcome guys! Here are the scaling notes from the email:

This is a posterior chain endurance workout. The goal here is to move with close-to-perfect form on both the swings and the run. The focus on the quality of movement will do two things for us: keep our minds focused on the present and what we're doing, and help us pace our effort in order to finish strong. 

Since both these movements are cyclical, movement patterns are crucial for efficiency which translates to better intensity as we gain experience. So today, rather than focusing on finishing as fast as possible, try to focus on finishing feeling like your last 400-meter run was your best.

Use a kettlebell weight you can move comfortably. You should be able to perform the 50 reps unbroken but may break them up to help conserve energy and maintain good technique. 

If you cannot run 400 meters in under 2:30, reduce the distance to 200 meters. If you’re new to running, you can perform a 200-meter jog/walk.

To replace the run entirely, use a bike and perform 800 meters. Avoid the rower today.

GOAL: Posterior chain and aerobic endurance

TARGETS:

ADVANCED: Unbroken kettlebell swings, 15- to 16-minute time domain
BEGINNER: Quality kettlebell swings, 16- to 18-minute time domain
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Lucio Nocivelli
July 22nd, 2024 at 5:45 am
Commented on: 240721
why isn't the up to date wod on?
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