GAMES ATHLETES
1. Medball Toss
3 Throws for distance, Chest Pass Style, 10/6
3 Throws for distance, Chest Pass Style, 20/14
3 Throws for distance, Chest Pass Style, 30/20
3 Throws for distance, Soccer Throw-in Style, 10/6
3 Throws for distance, Soccer Throw-in Style, 20/14
3 Throws for distance, Soccer Throw-in Style, 30/20
3 Throws for distance, Over the Shoulder Keg-toss Style, 10/6
3 Throws for distance, Over the Shoulder Keg-toss Style, 20/14
3 Throws for distance, Over the Shoulder Keg-toss Style, 30/20
Every throw is a max effort. Rest as needed between all throws.
2. MedBall Run
2 x 200m Run for time, rest as needed between efforts.
men carry two 20# balls
women carry two 14# balls
3. Front Squat
3RM
4. 21-15-9
Thruster, 135/95
Bar MU
2014 REGIONAL ATHLETES
1. Back Squat
20RM
2. "The Ultimate Warrior"
Thruster, 135/95
Bar MU
3. Goat Training
Spend 20 minutes working on a weakness.
Resting today because I have a competition tomorrow. Going in strong and confident! BTW -Thank you, Ben, for posting the Regionals workouts. Here's to 2014 :)
ReplyDeleteGood luck!
DeleteBen,
ReplyDeleteThank you for the regional wods. On last years strength cycle right now, plan on finishing the week and jumping in on Monday. Have been gone a lot lately and miss posting with everyone on here.
Drew
In my hometown so tried the local box
ReplyDelete500m row - damper on wrong setting 1:37
13 min AMRAP
3 HSPU
8 pistols
13 KB swing #70
Crossfit SEO - Jolene Grant's gym 9th at central east regional
Plan to start following the regionals program today! But 45 bar muscle ups are going to take a while!
ReplyDelete1. Back squat 20RM - 255lb. Tough to judge the weight on this.. Could've gone 10-20 lbs heavier.
Delete2. 21-15-9 135lb thrusters, bar muscle-ups. Scaled muscle ups to 12-9-6. 19:11. Sets of 3-4 for muscle ups. Still need work to even these out, coming up uneven. Happy just to finish this!
3. Goat work - ran a 5k - 26:55. Been a long while since running long distance.. Definitely regressed on this.
CrossFit is hard..
Skipped medball stuff to save time for swimming later-- it's a bigger goat!
ReplyDelete-Fs- worked up to 3x 315. Knee a little tweaky so stopped
-!no thrusters. Subbed 15-12-9 of 185# cj, bar mu's - 15:17
-swim lesson and practice-1hr. Lots of 50's and 25's, drills and a few 100's.
Hey guys, I've been following this programming since last August, but stopped posting regularly at the end of the Getting Hauge cycle. One of my goals is to post more on this site and be a bigger part of this community. Thanks for everything you've done for us Ben!
ReplyDelete1. 20RM Back Squat 205# Could've got 5 or 10#'s heavier. I felt like I was putting out about 70% on these.
2. 21-15-9 Thruster Bar Mu 26:50 Thrusters were not a problem, but got hung up on the bar muscle ups. Had to do sets of 3 until the last five of the set of 15, then the last round was a set of 3-2-2-2-1. Just happy and proud to get this one done!
3. Goat work-Pistols. Worked on sets of 10 and mixed in some weighted KB Step ups on 20" box
28/M/5'3"/28/145#
1) 243#
ReplyDelete2) 23.54. Muscle-ups slowed me down big time. Major goat.
3) 20 min of mobility.
Currently following about 3 days behind. Because the mon, tues, we'd, fri, and sat schedule works much better with work.