7.25.16 “DT”

July 24, 2016

Matt Fraser! Fittest Man in the World!! Slaughtered the competition!!!

Sorry the post is so late today but I have been catching up on the CrossFit Games Finals!!! I had DVR’d all of this weekends coverage on ESPN and ESPN2 and just crushed all the episodes in a row so I could find out who the Fittest Man and Woman in the WORLD are and by no surprise it was Matt Fraser and Katrin Davidsdottir. The women’s competition was so intense. The lead changed almost every event and it came down to the final test of the day, peg board climb and thrusters, to crown the champions. Katrin just barely edged out Tia Toomey of Australia for 1st place total points after the 5 day competition. On the men’s side it wasn’t even close. Matt Fraser was ahead by almost 300 points and could not possibly lose going into the final event. He could have cruised to the finish and not even tried but you know what he did anyway? He crushed everyone and won the final event like a true champion. He actually won almost every event on Sunday and proved he is the Fittest man by far. This year was grueling and was by far the hardest test to date. If you haven’t been able to watch the events, you can catch up on youtube, facebook live, on demand and on games.crossfit.com.

Enjoy today’s workout and think of how you can summon your inner champion!!!

Katrin Davidsdottir! Fittest Woman in the World!! Back to Back WINS!!!




5RM Low Bar Back Squat

5 Rounds
12 Deadlifts
9 Hang Cleans
6 Jerks

RX- (155,105)
L2- (135,95)
L1- (95,65)

12 Minute CAP



(below is only extra credit if you need work in these areas)

4×15 Band Pull aparts

Choose ONE of the following sports:
5-8 rounds
Swim (M-Tu-W): Repeat :90s on, :60s off until form/pace deteriorates
Bike (M-Tu-W): Repeat :90s on, :60s off, until form/pace deteriorates
Run (M-Tu-W): Repeat :90s on, :60s off, until form/pace deteriorates
Row (M-Tu-W): Repeat :90s on, :60s off until form/pace deteriorates

2 Power Cleans + 1 Split Jerk
work up to Heaviest Posible
Rest :90 seconds between sets




A. 5RM Low Bar Back Squat

B.Sumo-Deadlifts – Banded
5 sets of 5 reps – add weight each set – last set should be to failure – heavy

C.1 Legged off the Box Squats (Pistols)
3 x 10 reps – each leg – add weight each set – last set should be to failure

–IF YOU HAVE A SUB 7 minute DT time then you can try DOUBLE DT but have a strict time cap of 15 minutes

E. Extra Credit OLY or ENDURANCE



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