Saturday, June 6, 2015

Prehab/Warm-up:

Jog 200 meters
10 Inchworms
10 PVC Dislocates
10 PVC Overhead squats +:30 second hold in bottom after last rep
Groiner stretch, 20 seconds each
15 Scapula Push ups

Take 10-12 minutes to go over and warm up movements for chipper

Cool down:

Foam roll IT band, quads, glutes, calves
Cat stretch, 1 minute
Pigeon stretch, 1 minute each

Conditioning

Partner Event Number 3
1 mile run
50 overhead squats (115 / 75lb.)
100 overhead weighted sit-ups
150 double-unders
50 sumo deadlift high pulls (115 / 75 lb.)
100 box jump overs (24 /18 in.)

Notes: This is a scaled version of event number 3 from the 2015 Reebok CrossFit Games regionals. Each athlete will run 400m Twice. They will then break up the workload however they like. The weight for the overhead squat and sumo deadlift high pull is 115/75lbs. Please scale up or down accordingly. Athletes may sub back squats for overhead squats. The weight for the weighted sit ups is 45/25. You may scale down accordingly. If the athlete cannot perform double unders they must perform 3x single unders. Athletes may also perform box step overs.