Tuesday – 5/24/16
No regular classes on Saturday. There will be Open Gym times from 9am-10:30am
Here is a schedule of Heat times for this weekends Reebok CrossFit Central Regionals May 27th through May 29th. This is a 3 day event! This is most definitely Brittany‘s toughest regional to date and she will need as much support as possible from her Calibrated family!
https://games.crossfit.com/region/central-regional
Friday (27th)
Event 1: between 12:10pm-1:10pm
Event 2: between 2:25pm-4:05pm
Saturday (28th)
This will be Brittany’s most challenging day and a good test to see how far she has come in these movements!
Event 3&4: 11:55am-1:15pm
Event 5 (death by heavy ass deadlift!): 3pm-4:20pm
Sunday (29th)
Event 6: 12pm-1:20pm
Event 7: 3:05pm-3:45pm
*I hope that we can all come together to cheer on Brittany!
Performance
Since it is Regional Week I thought it would be fun to warm-up and compete the same as Brittany will be doing on Day 2 of Regionals this weekend. Have Fun! This is actually cutting her warm-up short so keep in mind the importance of warming up properly before you go all out on something.
Warm-Up
Assault Bike/Row
30sec fast
30sec easy pace
x5min
or
Run 100m fast
100m easy pace
x4
+
Banded Pec Stretch x 45sec/arm
Banded Lat Stretch x 45sec/arm
Single-Arm Hang from Bar x 30 seconds each arm
+
Two sets of:
Deep Squat Progressions x 5 reps
Psoas Pulse x 45 seconds per side
Banded Walks x 10 reps fwd/back
Banded Walks x 10 reps lateral
Banded Ankle Pulse x 15-20 pulses per side
+
One set of:
Box Squat w/KB x 10-15 reps
+
Rest 5 min but stay warm and set up stations
A. Regional event 3&4, version 2:
On a continuous clock,
For time:
104 wall balls (20/14) 10’/9’
52 Pull-ups (scaled option would be jumping pull-ups as in the Open)
*Time cap 8min
+
When the clock reaches 12min
+
For time
4 rounds for time
28 walking lunges (bodyweight)
15 Power Cleans (115/75lbs)
*Time cap 10min (22min mark)