2017 REGIONAL & OPEN PREP
*A big congrats to Four Barrel coach and athlete Kristi Eramo for finishing 5th at the Central Regional and Advancing on to the 2016 CrossFit Games. Also, a big congrats to 4B coach Lindy Barber for her performance on team Mayhem in and their regional team one. Lastly, a big congrats to Pat O’Connell for his always awesome performance at regional! (Anyone else see him snatch the first rep of the 225# overhead squats on WOD 6!?!?)
A. Gymnastics + Warmup
5 Rounds of:
6 Incline Gymnastic Ring Rows
5 Stall Bar Lat Stretch (5 per side)
*Use a bar in j-cups to mimic stall bar. Be sure you’re pulling bar into/toward rig.
1 High Hang Snatch
*Across or Build. Your choice. Pause in power position for 2sec and then jump into full squat snatch. After pausing in power position before the pull, don’t redip. Jump straight up!”
*3sec neg, tap on ground (don’t bounce), and explode to top. Start at a moderate load and make 10-20lb jumps each set. Do not chase weight. Focus on positions. If you have a chink in the armor now it will get worse as we get into heavy 3s and 1s. “
5 Rounds of:
25 Cal Row
20 Wall Balls
*2min rest after each round. Score is total time.
*Today’s photo courtesy of @TheCrossFitGames