Workout of the Day
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First Session
A.
Warm-up exactly as you would for event 6 at Regionals.
B.
“2015 CrossFit Regionals Event 6”
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Five rounds for time of:
Row 25 Calories
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand Push-Ups (4.5″/3″)
Note your split times!
C.
10 minutes of Cool Down on Assault Bike
Second Session
A.
Warm-up exactly as you would for this event at Regionals. You need to be hot and sweaty before this event starts.
B.
“2015 CrossFit Regionals Event 7”
For time:
15 Muscle-Ups
1 Squat Clean (205/135 lbs)
1 Squat Clean (225/145 lbs)
1 Squat Clean (245/155 lb.)
1 Squat Clean (255/165 lb.)
1 Squat Clean (265/175 lb.)
C.
10 minutes of Cool Down on Assault Bike
Event 6: time cap +2
Event 7: 2:03 (2 misses at 265, got off the rings at :48, time included a run to them), waited 5 min and hit the cleans beltless in :32 and felt much better.
Event 6: Hit the time cap after just finishing the C2B on round 5.. Better than last time.
Event 7: 2:40.. 10 seconds slower than last time, however, the MU’s took me just over 2 minutes today and the cleans went quick, just didn’t have it on the MU’s today.
Event 6
Capped with 4 Shspu left in the 5th round!! So close! I want to finish this! Bad news.. I ripped a little so I decided to skip event 7. Hands are too important
Morning session:
IMROVEMENT! completed 4 full rounds right at 16:05 – 8 hspu right at 16:00 and then rushed 9th and failed. Last time I only made it through 3 + 25 cal row + 8 c2b! – finished full wod in 21:01 – last time 24 something!
Evening: improved!
First time: 4:32 – failed a clean because I was lazy.
Today: 3:35! Having issues with that damn 86in ring height, but doing my best!
Awesome! Nice job girl!
AM session:
B. locked out my 9th SDHSPU in the 5th round right as the clock hit 16:00. im not sure if it would actually count in competition so im gonna err on the side of caution and say i was one rep short of finishing 🙂 previous attempt: time cap + 16. SO happy with this improvement. for some reason i miraculously got my butterfly c2bs today, which was a huge time saver. split times (starting with run to the rower): 2:42/3:05/3:22/3:32/3:18. SDHSPU UB until last round when i went 6-3.
C. 5 min row + mobility
PM session:
This is great!! Awesome job!
derick louw
Morning Session
Modified event 6 with a variety of things…btn tricep exts with 45 lb plate, regular push-ups and threw in 3 deficit HSPU after my last few sets of C2B just to be familiar with how it will feel. Splits are and time are not that relevant but I was happy to keep my row pace and UB C2Bs until the last round.
I’m so proud of you, though! We all have those days. I know you, and I know you WILL TURN IT UP, girl!!!
Event 6: Cap + 9. All Butterfly C2Bs UB. SDHSPU: 9, 9, 7-2, 6-3. Clock started at 39:00 and capped at 55:00. Finished first round at 2:42. Then math got hard.
Event 7:
You’re going to do so well on event 6! Nice job.
Thanks! Props to you for modifying. Save your shoulders! Looking forward to meeting later this week in Minneapolis!
That’s so amazing! You’re going to crush this!