Events for the In House Regionals will be released on Wednesday night once Registration is finished. All workouts will be scaled/changed to be equivalent to our RX and Scaled daily workouts. Signups close Wednesday evening and we need to get numbers to make it happen!

 

T shirt order for Regionals starts tomorrow (Noon). They must be ordered by Friday to get your desired size.

 

 

MONDAY

 

BootCamp Sprint

 

1. 21-15-9
Air Squat
Jumping Pull-Ups

 

rest 2:00

 

21-15-9
Thruster 45/35
Ring Rows

rest 2:00

21-15-9
Wall Ball 20/14
KB Swing 53/35

 

rest as needed

 

2. Strength WOD
30 Back Squat @ BW
30 Burpees

– Can rack back squat anytime and MUST start burpees, however many desired, before next back squat set. No minimum or maximum required.

 

 

CrossFit

 

Strength : Front Squat
8-8-4-4-2-2

 

WOD : 3 Rounds
Run 400m
30 Toes to Bar
7 Deadlift 275/185

 

S: 135/95, Situps
L1 : 225/155, Scaled TTB or Rx TTB for 20 reps

 

Rx+ : 315/225

 

 

The Program

 

1. Strength and WOD Rx+

 

2. 7m AMRAP
50′ Sled Push 90# (sprint)
4-7 TnG Power Clean 225/155
1 Legless Rope Climb

 

3a: 4x30s Front Rack Iso Hold, heaviest able, rest :60
3b: 4×15 Weighted GHD Situps (MB), rest :60

 

4: Run 2x400m AFAP wearing weight vest, 20/10#