Competition (05/20/16)

 In Competition

2017 REGIONAL & OPEN PREP

Over the next couple days we’ll be tackling some of the Regional WODs. Be sure to scale appropriately. These WODs are meant to test the best CrossFit athletes in the world, and are not designed for a regular training week. Have fun with these WODs, but be safe!

Also, this is a reminder to listen to your body and manage your volume. Making progress is as much about recovery as it is training. More is not always better. If you’re newer to competitive programming or higher volume CrossFit programming, you likely do not need to complete sections A-D or E each day. Start with the class programming and add the one or two extra elements you need to work on. Also, keep going back to baseline and working on mobility and correctives. Don’t train through pain! Fix the kinks in your armor and then build back up!

A. Warmup
10min Monostructural (row, down/backs, air bike) + Mobility/Correctives
-then-
15min Snatch/Barbell Warmup

B. Regional Event 1
10 Squat Snatches (185, 135)
8 Squat Snatches (205, 145)
6 Squat Snatches (225, 155)
4 Squat Snatches (245, 165)
2 Squat Snatches (265, 175)
*2min at each weight, then 3 for the last weight of the ladder. The listed weights are the regional standards. For our training purposes pick something close to your PR then back it down by 20lbs per set for men, and 10lbs per set for women

C. Regional Event 2
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches (70, 53)
*20min cap. If not able to complete strict muscle-ups or strict HSPU scale to 4 strict pull-ups + 4 strict ring dips and use 1 or 2 ab mats for strict HSPU. Do not kip on MUs or HSPUs. The stimulus of this workout is strict gymnastics work. For KB snatches scale appropriately to keep wrists and forearms safe. The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang. All six repetitions must be completed on one arm before switching to the other arm.

D. Recovery
5min Easy Air Bike
-then-
5-10min Mobility/Stretching

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  • chris redden

    A. Done
    B. Worked off 205. 125,145,165,185,205
    No misses until 205. Couldn’t get a single lift at 205. My PR is 200.
    C. 4+1.
    D. One mile run plus roll out
    I have should have wore a skirt while snatching. The women that do this weight are bad ass. Also both of these workouts are a bitch at 5am in the morning

    • Casey Hogan

      I think I’m going to do the women’s weights. Nice work,

  • Lloyd Tharp

    A. Complete
    B. Used women’s weights 9:15 props to all you ba women out there
    C. 7rnds + 1 rep

  • Matt McDonald

    A. Done
    B. 105,125,145,165,185. 5 reps into 145 2 min domain expired. Tried some 165 no ass left
    C. 4+1 rx but used hips to turn over rings. Cheated. Nothing but a dang cheater

  • Casey Hogan

    A: air bike, Bergener snatch warm up
    B: women’s sets, 135 no miss, 145 one miss, 155 2 miss, hit cap, 165 8 attempts to get 4, 175 missed both, pr 170
    C: 4 + 7 RX strict muscle ups and st hspu, 53 KB unbroken, to scared for 70. Muscle ups were good, 2 misses
    D: Bretzel

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

    A. Done
    B. 105,115,120,125
    C. Lost count, think I was 5+6 (Rx everything) we did 8 strict hspu instead of 7 😳🙈 but no big deal 😉