Competition (Friday, 07/15/16)
2017 Open & Regional Prep
A. 4 Rounds of:
8 Speed Skater Squats (per leg)
8 Natural Leg Extensions
*Keep hips tucked under, core super tight, and one straight line from knee to shoulder. Only go down about half as far as the guy in the video
B. Front Squat
*Make 10-20lb jumps to build to a moderately heavy set of 7. Leave enough in the tank to go heavier next week. We’ll be continuing this progression.
C. Gymnastic Benchmark
200ft Handstand Walk
*Warm up shoulders and activate core well before this one. This is a skill benchmark for us. 6min cap. If not able to HS walk well. Complete as much distance as possible in the time cap.
D. 3 Rounds for time:
12 Deadlifts (275, 185)
21 Box Jumps (24, 20)
*15min cap. Think “Helen” here. Goal is UB sets on DLs and Box Jumps and PUSHING the run. Lots of athletes can sprint on a 3-4min workout like “Fran” and lots of athletes can settle into a long Hero WOD.. But keeping a high output and fast pace on an 8-11 workout is where many athletes are lacking. Go hard and grind this one out.