Competition Time!

Saturday:

Prehab:

Overhead band distraction
Posterior Chain Flossing
Wall Extensions

Warm-up:

2 rounds
Row 300m
8 Good Mornings
8 OHS (PVC–>Barbell)
8 Tuck Jumps 
8 Push ups

Strength:

EMOM for 10 minutes of:
3 Deadlifts- as heavy as possible maintaining near perfect form.

Notes: Priority should be good set up and a tight back.  Try elevating the bar as needed to maintain lumbar position.  These do not need to be touch and go, but the re-set should be quick.  

Partner Conditioning:

Teams of 2 for time: 

25 Power cleans (135/95)
25 Handstand Push ups
25 Power Cleans (135/95)
25 Handstand Push ups

25 Partner Burpees
25 Cal Row
25 Partner Burpees
25 Cal Row

25 OHS (95/65)
25 Box Jumps (30/24”)
25 OHS (95/65)
25 Box Jumps (30/24”)

-20 min time cap-

 Notes: Partition reps however you want. One partner works while other rests. Partner burpees are performed by jumping laterally over teammate. No more than 2 bars set up per team so try to pick a partner with similar weight. 

Cool Down:

Light jog 400m
Couch Stretch
Swan Stretch
GO WATCH your fellow PCF’ers compete at the summer shakedown!!

The comp will be at Crossfit RepScheme. If you have not competed but are interested, partner competitions are the best way to get your feet wet and into a really fun competitive environment. We will have 7 teams representing PCF. The programming is set up very nicely so that our teams should do well and the events themselves will be very entertaining to watch. Event 1 will be a max out of Back squat, 2 RM snatch, and 3 RM clean. If you’ve never seen a comp with max OLY lifting, you don’t know what you are missing. The energy is insane. So incredibly fun to watch. If you would like more details on heats, schedule and location, go to shakedownseries.com. I Hope to see everyone out there!