Good luck to all those competing in the CrossFit Regionals this weekend.

This is what you’ve got to look forward to at the very end…

Warmup:

Run 400

Mobility Drills
Arm circles
Leg kicks
Neck Rolls
Hip Circles
Knees circles
Samson Stretch

Hip Mobility
10 Squat
5 Budda Belly/Proud Chest
Duck walk on heels
Lunge Side to side for 10 (5 each)
10 Groiners
10 Wall Squats

Skill:

3 rounds for quality

1. Hollow rocks x 25
2. Planche in tuck position x 30sec
3. Superman rocks x 25

WOD:

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
20 Push-Ups

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots (8, 14, 20lb)
20 Kettlebell Swings (8, 16, 25kg)

Mobility:

• Couch Stretch
• Pigeon pose

Warmup:

JTCFWU x 1

WOD:

Squat – You pick! (Back Squat, Box Squat, Front Squat, Overhead Squat. . .etc)

3 – 3 – 3 – 3 – 3

Metcon:

Baseline For Time:

500 m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

Warmup:

3 rounds for quality

1. Hollow rocks x 25
2. Planche in tuck position x 30sec
3. Superman rocks x 25

Skill Practice:

Ring dip and muscle up practice.  Practice 3 sets of muscle ups or ring dips (depending on ability).  Do not go to failure, focus on form!

WOD:

AMRAP in 12 minutes.

10 kettlebell swings

15 box jumps

30 double unders

Mobility:

• Barrel roll – arms narrow
• Samson stretch banded (back leg)
• Foam roll / pancake quads above knee cap

Skill Practice:

Single arm dumbbell bench press.  Pick a fairly challenging weight and do 3 sets of 5 reps for each arm.  Practice the leg drive and keeping the shoulder back in the socket.

WOD:

Bench Press

5 – 5 – 5 – 5 – 5

Metcon:

As many rounds as possible in 8 minutes

8 hang power cleans (20kg, 40kg, 60kg)

8 supine ring rows

8 v-ups  (Novice: 16 sit ups)

Mobility:

• Bone saw
• Tack inside calf & ankle pump

Warmup:

JTCFWU x 2

Skill Practice:

Pose Running explanation and drill practice.

1. Wall Drill x 10 per side
2. Ball of feet hops x 10 followed by run x 10
3. Jump Rope Drill

WOD:

25 ‘heavy’ wall ball

400m run (Beginner: 200m run)

20 ‘heavy’ wall ball

400m run (Beginner: 200m run)

15 ‘heavy’ wall ball

400m run (Beginner: 200m run)

10 ‘heavy’ wall ball

400m run (Novice: 200m run)

Mobility:

• Foam roll t-spine with shoulder extension (pancake side to side)
• Using post, shoulder external rotation – aka stripper pose
• Thera shoulder ext rotation with step behind

Warmup:

Practice for 5 minutes handstands & lunges

WOD:

Split Jerk

3-2-2-2-1-1-1-1 (basically, work up to a 1 rep max)

Lowering the weight down is generally the most dangerous part of a jerk when the weight gets heavy. Be safe!

Metcon:

You have 45 seconds to get as many repetitions as possible, then 15 seconds to get to the next exercise (or rest). Complete two complete rounds recording total repetitions. (The workout will take 6 minutes)

1. Pistols** OR Goblet Squats -switch as desired

(Gob. Sq. weight 8, 16 or 24kg)

2. Single arm dumbell / kettlebell hang clean and jerk – switch arms as desired-

(8,16 or 24kg)

3. Toes to bar

**Pistols count for two “points”! (i.e. one pistol on one leg = two goblet squats)

WOD:
In teams of three, with only one person working at a time, complete:
100 x Dumbbell Man-Makers
150 x Pull-Ups
Run x 1600 Meter Relay
300 x Squats

Mobility:

• Foam roll lats
• Thera external rotation shoulder

Strength:

Weighted Pull up

3 – 3 – 3 – 3 – 3

WOD:

In 5 minutes -

Tarzan pullups x 4, 6, or 8 reps

then max rounds:

16 dumbbell snatches -one hand, alternate R/L as desired- (5-10kg, 10-15kg, 15-20kg)

10 burpees

2 minutes rest

In 5 minutes (again)-

Tarzan pullups x 4, 6, or 8 reps

then max rounds:

16 dumbbell snatches -one hand, alternate R/L as desired- (Advanced: 45lb, Intermediate*: ,30lb Novice: 20lb)

10 burpees

Warmup:

Gymnastic Warmup

WOD:

3:00 Max Strict T2B
400m Run @ 75% Effort
2:00 Max Strict T2B
400m Run @ 85% Effort
1:00 Max Strict T2B
Then,
10 x 100m Sprint
1:30-2:00 Rest Between

Mobility:

• Supine sumo wall squats
• External hip rotation
• Barrel roll
• Thera (high) arm twist

Skill Practice:

Rack Jerks (i.e. getting the bar from out of the rack an into the overhead squat position correctly).

Workout:  Overhead Squat

3 – 3 – 3 – 3 – 3

Front Squat burn out – After you finish your last set of overhead squats, complete at least 3 sets of front squats at a heavier weights.

Metcon:

AMRAP in 9 minutes.

15 x Overhead Squat at approximately 65% of your 3 rep max above

(OR 15kg, 30kg, 40kg)

200m run