Competition (05/13/16)

 In Competition

2017 REGIONAL & OPEN PREP

*Just an advanced notice. We’ll be tackling some of the Regional WODs not this weekend, but the following weekend (5/20-5/21) in our programming. If you’ve been thinking about trying some of them, hold off until then.

A. Gymnastics Warmup
*We’re taking some of our gymnastics training back to square one and building from the ground up, so be ready for some new baseline progressions like today. These are not meant to destroy you but to build some baseline stability and mobility that many of us are missing. Resist the urge to try something harder/sexier.
5 Rounds of:
12 Bent Hollow Rocks
12 Table Stretches 

B. Strength
Deadlift
5×1
*Build to a moderately heavy load, and then make 10-20lbs jumps across each set. Goal is to get in 5 heavy singles today with a gradual increase. Not to set a 1RM. If a 1RM happens then great, but don’t push for it. If the lift feels good, go up. If it doesn’t, stay at the weight and repeat. This is our primary focus for today. Take plenty of warmup sets and plenty of rest between heavy sets.   

C. Conditioning
Every 4min for 5 Rounds:
400m Run
*Score is slowest run. Focus on quality efforts for each run. 

*That’s it for today. Today is intentionally a lower volume day because we have a tough benchmark WOD coming up tomorrow and it’s been a taxing week already.

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  • chris redden

    A. i love these core workouts, we need to incorporate this as another part to do later in the day
    B. 415,
    C. 1:11. 1:13, 1:15, last two took easy. i ran yesterday late for the running progression Case put out

  • Sarah Schulz King

    A done
    B worked up to 285#- 20# PR
    C 1:40 slowest, PR’d on 3rd run at 1:30, rest right at 1:38-1:40

  • Chris Hall

    A done
    B 500
    C 1:26 1:22 1:23 1:25 1:24

  • Lloyd Tharp

    A.complete
    B. 490
    C. 1:28 slowest 1:23 fastest

  • Karlie

    A. Done
    B 195# above that I started to lose form so I didn’t go any heavier. 25# below my 1 rm
    C 1:40 fastest and I had to stop to tie my shoe half way. 1:45,1:50….. Slower each time.
    Lunges from earlier in the week. 4 sets at 85# could have probably done 95# just as easy.

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

    A. Done
    B. 325#
    C. 1:32, 1:33, 1:33, 1:31, 1:33