The CrossFit Games are this weekend.  Since that is our background - we thought it would be fun for Coach Miranda, Coach Julian, and Coach Molly to pick some of their most memorable Games events that they competed in and create a version for you guys to enjoy!

Today is Miranda's pick.  From the 2015 Games - this event was called the Earth Worm.  It was done with the massive 6 person sandbag.  Sandbag option is in Program B - use it if you've got one!

PROGRAM B

For Time

Run 600 Meters
25 Sandbag or Odd Object Squat (on one shoulder at a time)
Run 600 Meters
50Sandbag or Odd Object Squat (on one shoulder at a time)
Run 600 Meters
75 Sandbag or Odd Object Squat (on one shoulder at a time)

You will hold a sandbag, Deal or other odd object for these squats, but it will be held at the shoulder on one side.  You may switch sides whenever you like.  See demo for more clarification.

Not going to do RX or RX + for this because what everyone has is different.

Ideally Men should use something 60# or heavier - Women something 40# or heavier

If your odd object is lighter than that - don't worry. This will still be a super potent workout.

(See below for barbell sub)

Score: Total Time

Goal: Around 20 Min or Less

Team NorCal placed second on this event with a time of 18:58.

PROGRAM A

For Time

Run 600 Meters
25 Single DB/KB Squats (on one shoulder)
Run 600 Meters
50 Single DB/KB Squats (on one shoulder)
Run 600 Meters
75 Single DB/KB Squats (on one shoulder)

You will hold only one dumbbell or KB for these squats, but it will be held at the shoulder on one side.  You may switch sides whenever you like.  See demo for more clarification.

RX Men: 50-55# DB/KB
RX Women: 30-35# DB/KB

RX + Men: 70# + DB/KB
RX + Women: 50# + DB/KB

Use a heavier dumbbell if you have one - if not - don't you worry.  This will still be a super potent workout.

Score: Total Time

Goal: Around 20 Min or Less

PROGRAM C

For Time

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

25 Sandbag or Odd Object Squat (on one shoulder at a time)

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

50Sandbag or Odd Object Squat (on one shoulder at a time)

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

75 Sandbag or Odd Object Squat (on one shoulder at a time)

So as stated above your odd object of choice will be held at one shoulder as you squat.  You can switch shoulders anytime and there is no required number of reps per shoulder.

For these squats you will hold get the object to somewhat of a supported position on the shoulder.  Your feet should be shoulder width apart.  Heels down.  Tighten the belly and lift the chest.  To squat you will reach the butt back and down.  Drive the knees out and keep the chest up.  Avoid rotating since you are unevenly weighted.  Keep going until your butt is lower than your knees.  NO PLOPPING.  In that bottom position you should have the heels down, knees out, chest up and back flat.  No rounding.

To stand you will lead with the chest, drive the knees out, and dig the heels into the ground.  No fair using the opposing hand to help!

Stand all of the way up.

If you have no dumbbell, kb or sandbag/object to use for this you MAY do back squats.  Weight for that would be 95+ for men and 65 +  for women.

The run distance should take you roughly 3 min to complete.  If you are a fast runner - maybe 2:40 or so.  If you know you are a slow runner - maybe closer to 3:30.

If you are unable to run for space or weather reasons - you may sub any of the following (see Program C for row/bike options) - 3 Min MTN Climbers (RIP Shoulders), 3 Min low step ups or skip overs (see demo), 3 Min no push up burpees (there are burpees in tomorrow's workout though) - 3 Min skip rope (if you have those skills).

Lots of options for this.  Put what you did in comments.