Ricky Garard’s Workout of the Week
Today’s workout is programmed by CrossFit Games veteran, Underdogs athlete and 2023 TYR Wodapalooza Individual Men’s winner, Ricky Garard. The Australian made a huge statement in his return to the sport, taking third at the Dubai CrossFit Championship in 2021, second at the Torian Pro Semifinal in 2022 as well as third at the 2022 CrossFit, and most recently, starting off his 2023 campaign with a win in Miami.
- 3 Rounds for Time:
- 30/25 Cal Bike Erg
- 30 Meter Handstand Walk (10m unbroken segments)
- 15 Sandbag Cleans (150/100) (Ground-to-shoulder and back in front, not over-the-shoulder)
- 15 Bar Muscle-Ups
Time Cap: 22 Minutes
Scaling options: For the 30 meter handstand walk, sub 6 wall walks. For the sandbag cleans, you can scale the loads, either 100/70 pounds or 70/50 pounds. If you don’t have sandbags, you can sub in barbell power cleans at 135/95 pounds or 95/65 pounds. For the bar muscle-ups, substitute 15 pull-ups + 15 stationary dips per round.
Some advice from Ricky: “This workout is a slog so prepare yourself mentally for a grind. Smooth and steady through the bike and HS walk as you’ll need all the juice you can muster on the Sandbag cleans. And unless you are a muscle-up demon, break those into 3 sets starting on round 1. Have fun, be tough, and embrace the challenge!!”To inquire about submitting an upcoming workout of the week, shoot us a note.
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