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Wednesday January 28, 2015 CrossFit Stapleton- Denver, CO


Wednesday January 28, 2015 CrossFit Stapleton- Denver, CO

Episode 365 of CrossFit Radio

“All you need to do is keep it basic … . The intensity, the effort, the ‘go’ that people give each (Open) workout is what really makes them hard. … Expect some pure CrossFit programming.”

—Dave Castro

Castro talks about the upcoming CrossFit Games season, his favorite Games events, guns and more on the latest episode of CrossFit Radio.



On Episode 365 of CrossFit Radio, host Justin Judkins interviewed Dave Castro, Director of the CrossFit Games. This episode was webcast on Jan. 21, 2015.

:57 Dave Castro gave listeners an update on the coming competition season, and he explained how he uses the model recently seen in an Instagram photo to help him plan regional events and keep them visually appealing. Castro commented on the changes to this year’s competition and offered his thoughts on who will succeed four-time Games champ Rich Froning, who has said he will not compete as an individual in 2015. After sharing his philosophy on programming for all rounds of the CrossFit Games competition, Castro reflected on his favorite tests from previous years. Finally, Castro answered a few questions designed to help listeners get to know the Director of the CrossFit Games a little better.



A. Every 4 minutes, for 24 minutes (6 sets):

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

15 Strict Ring Dips

– Keep your ring dips legit – full depth and full elbow extension.

– Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00. Scale beginners/intermediates to bar dips, banded bar dips, box dips.


B. Three sets, not for time, of:

Face Down Chinese Planks x 60 seconds

– Rest as needed

Reverse Snow Angels x 10-12 reps

(perform these slow and controlled)

– Rest as needed




WOD 1 – Skill:

In 10 Minutes:

3x Max L-Sit

3x Max Handstand Hold

WOD 2 – Sprint:

As Many Rounds as Possible in 8 Minutes:

10m Sprint (Wall to Pull-up bar and back)

10 Jumping Squats

10 Burpees

10 Push-ups

WOD 3 – Sprint:

As Many Rounds as Possible in 6 Minutes:

50 Jumping Jacks

10 DB Thrusters (30/20)

5 Ring Rows

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