Competition (04/21/15)

 In Competition

This is day 2 of our 2016 Open Prep Cycle. For a full explanation and details on this cycle see yesterday’s post.

Open Prep

A.
Every 2min for 14min:
3 Split Jerks
*Start moderate and build into a heavy-ish set. Pull from blocks if available

B.
Strict Press
4×12 [8] -superset with-
Strict False Grip Ring Pull-ups
4xME
*focus on hollow body position in pull-up

C.
One Arm DB Row
4×10/arm [8] -superset with-
Lateral DB Raises
4×12 [8]

D.
TGUs
4×3/side (bottoms up KB) [8] -superset with-
GHD Sit-ups
4×12

E.
6 Rounds of:
6 T2B
8 RKBS (70, 53)
10 Box Jumps (24, 20)

Regional Prep

A.
10min Alt EMOM:
Odd: 12 Sledge Strikes on Tire
Even: 10 Jumps to tire

B.
ECC C&J Ladder
See Link:
http://ecchampionship.com/wods-2/

C.
4 Rounds of:
Min 1: 5-7 Deficit HSPU (6″, 8″)
Min 2: Rest
Min 3: 6-8 UB Muscle-ups
Min 4: Rest
*Use plates for HSPU. Don’t blow it out. This is more for skill than anything. You also have 50 HSPUs in the next piece.

D.
Individual Event 6
2013 Regional
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

E.
2x1000m Row
4min Rest Between Efforts

Recent Posts
  • chris redden

    A. 185,190,195,200,205,215,225 did each set unbroken with out setting the bar down
    B. 95lbs and about 4 strict
    C. 50lbs on row and 12.5lbs each side at same time
    D. 20lb kettelbell, done
    E. 5:33

  • Brett Moore

    A. worked up to 225
    B. 95 lbs, 1,3,2,3 strict
    C. done w/ 50lbs & 12.5 lb
    D. 18 lb KB
    E. 7 ish- clock reset

  • Stuart Stark

    A. worked up to 165
    B. 65×3, 55 & 10, 8, 9, 9
    C. 55s & 5s
    D. 13lb KB
    E. 5:54

  • http://www.fourbarrelcrossfit.com Renee English

    A. Done
    B. Made through 160 on slower scale.. Cleaned 165 and missed jerk
    C. 5,6,6,6 def HSPU & 3 UB MU each round!
    D. 19ish Rx
    E. Done