Sam Briggs. What else is there to say?
The 2015 CrossFit Games season can NOT get here fast enough. I am DYING to see what is going to happen with the Women’s competition. I know there is a lot of hype surrounding the men as well…since Rich says he’s not competing….but sorry THE WOMEN are where it’s at. Camillie is a great champ and worked really hard for a while to earn the title. I am so happy for her….BUT….think about it. This year we didn’t have Sam, Annie was recovering from an injury almost the whole year, Kara was winning then got hurt, and Julie says this will be HER last year too! All of this isn’t news to any of them, which is why you are going to see them show up hungry and fitter than we can imagine. It’s going to be awesome.
And hey, while they are busy getting so fit, I will be busy gathering workouts from them so we can all get an idea of what they are doing. Sam works very hard and works A LOT. Today is an example of a day in the life of Briggs. Not sure if this was more than one session or just one really long one. You know she doesn’t do anything halfway. So, do all of it or only some of it, but make sure to hit it hard.
Make sure to follow Sam on Insta @bicepslikebriggs
Vivendi Lab. Week 5. Wednesday.
10 x 2 Back Squat 80% with 30-60 seconds rest between sets
10 x 1 Banded Deadlifts @ 50% plus band tension (video below)
3 x 10 Glute Ham Raise (video below)
3 x 20 GHD Sit Ups
Air Force WOD
20 Thrusters 95/65
20 Sumo Deadlift High Pull
20 Shoulder to Overhead
20 Overhead Squats
20 Front Squats
Every Minute you must stop where you are and perform 4 burpees
5 x 3 Strict Wall Facing Handstand Push Ups…then HS walk away from the wall
8 x 3 Strict Pausing Ring Dips (pause for 3 seconds in the bottom)
7 x 3 Strict Pull Overs (video below)
10 x 250m Row
Rest 2 Min
Glute Ham Raise:
If this is new for you, you may also sub regular hip extensions.
Air Force WOD: Not many will have to scale this wod, it is a fast and aggressive one! The biggest key here is to FORCE yourself to pick that bar back up after each set of burpees. If you don’t, that minute will get eaten up REALLY quickly. Lower the weight to whatever you would do Fran with if you need to.
Wall Facing HSPU: If these are new for you, practice getting comfortable at least holding a handstand facing the wall. Make sure your hands aren’t too far away from the wall and that your chin is tucked looking back toward the wall….belly tight.
Strict Pull Over:
This shows it with a burpee, but you get the idea. The goal would be to start from a dead hang position completely locked out.
Here are the first couple of progression steps from GWOD: