Tuesday, May 17, 2016
You can see pictures from Regionals weekend in the album online HERE.
Be sure to congratulate coach LG when you see her, she qualified for the CrossFit Games with her team.
What an honor to compete at the California Regional, the most competitive in the world!
Prehab
15 Calf Raises
Couch Stretch
Stretch Calves
1min Forearm Plank
Warmup
3 Rounds: :20 Work :10 to rotate
1. Scapular Pull-Ups
2. 1 Wall Walk and hold at top
3. Air Squats
Strength
Every 90 Seconds for 18 minutes:
5-8 Strict Toes to Bar
25 Foot Handstand Walk
Max Effort hollow Hold (stop at 90 seconds)
Notes: Use a spotter or do strict knees to elbows if you cannot perform a strict toes to bar alone. Do not result to kipping. If you cannot Handstand Walk do 25 shoulder taps in a wall facing handstand or plank position. If you can hold Hollow for longer than 90 seconds for four rounds, check your positioning, and then pat yourself on the back.
Conditioning
50 double-unders
10 Back Squats
Notes: Most athletes should take the bar from the ground. Newer athletes will do DB Front Squats
L1: 150 Single Unders, 20/15 Front Squats
L2: 50 Double Under attempts, 75/55 Back Squats
Rx: 105/75
Rx+135/95
Glute Stretch :45 each side
Foam Roll Legs
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