Warmup

2 rounds

25 single unders

10 Pushups

25 single unders

10 air squats

25 single unders

10 lunges 

25 single unders

WOD

Crossfit Regionals Day 1

"Jackie"

1000m Row

50 Thrusters 45/25

30 Pull-ups 

*15 minute cutoff

Rest 10 minutes

then

8 minutes to find an Overhead Squat 3RM

Rest 2 minutes 

then

8 rounds for time of:

3 Burpees

3 Pull ups

Warmup

Coaches Choice

Strength

5x8

Close Grip Bench

WOD

OBSTACLE COURSE!!!!!!

Warmup

3 station warmup

1. Rower

2. Double unders

3. KB high pull

45 seconds at each station 

15 seconds of transition.

3 cycles.

Strength

Front Squat

5@45% - 5 @55% - 5@65% - max reps@75% - 5@65% - 5 @55% - 5@45%

WOD

In teams of two complete:

100 wall balls

100 hang power cleans. 115/85

100 box jumps. 24"/20"

100 push jerks. 115/85

                   "Don't be afraid to take small jumps — be afraid to stop improving."

Warmup

Run 400m 

3 rounds

30 jumping jacks

15 squat jmps

5 push ups

Strength

Burgener Warmup

15 minutes to find a 1RM snatch.

WOD

12 minutes. As many reps as possible of:

1 Snatch + 1 Burpee

2 Snatch + 2 Burpee

3 Snatch + 3 Burpee

4, 5, 6.........

Dessert

3x20. Med ball sit-ups

* throw ball to target just out of reach.

Warmup

Dynamic ROM 

Hips/Low Back/ Upper back

WOD

Crossfit Total

Complete the following in order:

3 attempts at 1RM Back Squat

3 attempts at 1RM Shoulder Press

3 attempts at 1RM Deadlift

Warmup

Animal warm-up

Bear crawl

Crab walk forward/backward

Duck walk

Frog Jump

Strength

"Death by Pull-ups"

1 pull-up the first minute.

2 pull-up 2nd minute.....

Continue until reps cannot be completed in the minute.

WOD

For time complete:

200m Run

10 Clean and Jerk 135/95

20 Air Squats

400m Run

10 Clean and Jerk 135/95

20 Air Squats

800m Run

10 Clean and Jerk 135/95

20 Air Squats

Warmup

4 rounds

200m Run

10 Burpees

Strength - Skill

3 sets max unbroken Handstand push ups (strict)

*record highest set

or

3x8 wall walks

*chest and nose to wall.

50 Abmat sit-ups for time

WOD

5 rounds for time

7 Power Snatches 95/45

7 Overhead Squats

7 Box jumps 30/24

*challenge yourself with the box jumps.  If 20" is your usually try 22".........