Monday 10.5.2015

*A HUGE thank you to everyone that volunteered their day to make sure our first competition went as smoothly as possible.  Your hard work did not go unnoticed, as we were told many many times throughout the day that this was one of the best-run events anyone had been to, thanks in large part to the efforts of our judges and volunteers.  I cannot say enough about about how thankful I am to all of you!**Congratulations to everyone that competed this weekend, and a big congrats to Coaches Alecia, Matt, and Sammy, for taking (along with Conner), on being the inaugural Full Range Fall Classic Champions!  The full leaderboard can be found here: https://full-range-crossfit.theboxhq.com/events/2015-full-range-fall-classic-team-competition/leaderboard

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Arm Overhead Walking Lunges x 6-8 reps each armRest 60 secondsStrict Pullups x 6-8 reps @2111 (add weight if these are easy)Rest 60 secondsB. Every 90 seconds, for 9 minutes (6 sets):Back Squat x 3 reps @ 3-5% more than you used last MondayC. Complete as many reps as possible in 6 minutes of:3 Toes to Bar3 Box Jumps (step down)6 Toes to Bar6 Box Jumps9 Toe to Bar9 Box Jumps…and so on, ascending the ladder.

"COMPETITION"

A. Every 2 minutes, for 8 minutes (4 sets):(Snatch Push Press + Overhead Squat) x 2 repsBuild over the course of the four sets.Followed by…Every 2 minutes, for 6 minutes (3 sets):Snatch Balance x 2 repsBuild to a heavy-ish double.Followed by…Six sets of:2 Snatch Pulls + 2 Hang Snatches + 2 Snatches(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)Rest 2 minutes between setsBuild to a load that is heavy, but allows you to maintain mechanics.B. Every 3 minutes, for 15 minutes (5 sets):Push Press x 8 repsAim for three heavy work sets. Goal is to be 3-5% heavier than last week.C. Four sets of:30 seconds of Ring Dips (with a hold) @ 10X2*(externally rotate at the top, thumbs out and hold for 2 seconds)Rest 30 seconds30 seconds of Strict Chest-to-Bar Pull-UpsRest 30 seconds30 seconds of Handstand Walk x Max DistanceRest 30 seconds*If you are adhering to the tempo then the maximum to possibly be achieved in 30 seconds is 10 reps.D. Four sets of:Row 500 MetersRest 4 minutesThese are all out maximal efforts. Aim is to acheive maximum heart rate.

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:20 Cal Ski Erg750 Meter Row100 Meter Farmers Walk60 Second Plank from Elbows