Congrats to by old gym, CrossFit Greensboro on winning the 2012 CrossFit Games Mid Atlantic Regional. They dominated the competition with two world best times and a commanding winning margin. They are an example of what happens when a group of people commit to a common goal and are willing to make the sacrifices necessary to achieve it. I’m proud to call them my friends and will strive to emulate their dedication.
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg .
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. Thrusters. 5 (sets) x 5 (reps). For most this is the last lift before a double weekend. Go 75-85% of your 1RM and focus on connecting the front squat to the push press. Use your hips and hit some big numbers.
2. Deadlifts. 3 x 20. This is a high volume set, so go lighter but faster. Lock your core into place before you pick up the bar and then maintain your neutral back through the entire set.
3. Incline DB bench press. 4 x 6. Go heavy and put in the effort on this one. Lock your shoulders onto the bench and use your Lars to drive the weight out of the bottom to the top.
Complete 8 minutes of 30 seconds to 30 seconds rest. Rest for 4 minutes before repeating another worksheet but this time only 4 minutes long. The work is a shuttle in 5m increments. You’re aim should be to get out to the 25-30m cone.
Achilles, calves, quads, hip flexors, hamstrings, lower back and groin.