Competition (05/17/16)

 In Competition

2017 Regional & Open Prep

A. Gymnastics Warmup

Stiff Leg Windmill
5×5/side
-ss w-
Tuck Ups
5×6

B. Weightlifting
Every 2min for 8min
3 Push Press

Every 2min for 8min
2 Push Jerk

Every 2min for 8min
1 Split Jerk

C. Met-Con
400m Run
10 Muscle-ups
20 Burpees
400m Run
8 Muscle-ups
16 Burpees
400m Run
6 Muscle-ups
12 Burpees
400m Run
4 Muscle-ups
8 Burpees
400m Run
2 Muscle-ups
4 Burpees

D. Accessory
Athlete Choice Bicep Accessory Movement
4×10
-ss w-
Band Pull-aparts
4×15
*Use a light resistance band

Recent Posts
  • Sarah Schulz King

    A. Done
    B. 105 across, 125 across, worked up to 165
    Skipped C, taking easy for comp Saturday
    D. Done

  • chris redden

    A. Done
    B. 195, 235, 275 no misses
    C. Did 800 meter runs. Got 6 MU unbroken consistently each round. Happy with that
    D. Done

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

      800m on accident?!

  • Lloyd Tharp

    A. complete
    B. 205 across 235 across 265 across
    C.did in my basement used treadmill set for 1:20 400s and did strict L pullups in place of mups
    did the same number as burpees
    D. complete

  • Chris Hall

    A done
    B 205 225 245
    C 20:18
    D 50lb Dumb bell curls

  • Casey Hogan

    A: done. Felt it in my lower obliques
    B: 165, 205, 215, miss 225
    C: 23:46 did 20,18,16, 14, 12 burpees. Oops. 6 muscle ups in each time. Last 3 unbroken. Burpees were horrible
    D: curls and pullaparts

  • Matt McDonald

    Pressed for time tonight worked on my car
    B. Push press. 135,155,165,185. PJ= 165,185,195,205×1. No go on split jerk. Just didn’t do them.
    C. Raining out so I did “Ryan”. 5rft 7 mups, 21 burpees. 15:43. Went pretty hard
    D. No go

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

    A. Done
    B. 145, 170, 185
    C. 21 something