Warm-up: Hip Opener (30 seconds), 10 Leg Swings (all directions), 10 Dislocates, (10 KB Swings (50/35lbs), 10 KB Push Press (50/35lbs), 10 Goblet Squats (50/35lbs) x2)
Front Squat: 3×5
MetCon – 3 Rounds for Time:
8 Overhead Squats (135/95lbs)
Finisher: 5 Max Sets Hollow Rocks
CrossFit Regionals Day 3:
Everyone was ready for Day 3 after Outback Steakhouse the evening before. Bloomin’ onions were had, but not by myself and Coach CBo. They were preparing for WOD Amanda. Now that moment was here. Panic set in when I saw the wooden rings that I had never practiced on. As if only getting muscle-ups two weeks before wasn’t enough, now the set up was completely different. CBo calmed me down though and we went to practice in the athlete warm-up area.
Team WOD Amanda:
9-7-5 Muscle-ups & Squat Snatches (135/95lbs)
Men complete 9 muscle-ups first then women complete 9 muscle-ups. WOD continues in this manner until completion.
The workout started out great with Coach CBo cranking out most of the 9 muscle-ups unbroken. Then it was my turn. I started out okay only missing one rep due to a forgotten turn out at the bottom. I will say that the wooden rings were not a problem, but the wide set-up of the rings (taped to the bar to ensure no moving) were a challenge for me that would only increase later.
CBo powered through the 135lb squat snatches and I only missed one rep at 95lbs, moving fairly quickly. Back to the muscle-ups again and moving at our own pace we completed the set of 7 without a hitch. It seemed after that set of 7, CBo’s shoulders were smoked. One hundred-ish chest-to-bar pull-ups less than 24 hours before didn’t help. He failed a couple reps at 135lbs, but it gave me a bit more time to rest for the snatches. The last set of 5 came at a surprise to both of us. The rings gave both of us trouble (the set-up really did stink), but I couldn’t manage to finish my 5th rep, evidently my elbows weren’t locked out enough. Oh well, I tried.
The next team workout was our last with Jess Bomb, Coach G, Kirsterminator, and Braers bringing it home. At this point we knew we were out of contention for qualifying since we didn’t finish high enough in “Amanda,” so everyone was just up for having some fun.
20 Cal Row, 30 Burpees, 30 DB Ground-to-Overheads, 30 Toes-to-Bar, 50ft Walking Lunges (45/25lbs), 25ft sprint
This workout had to be completed in assembly line fashion. One person had to complete the row before the next person could start.
Braers began the WOD, then Kirsten, Jess, and finally Coach G. Later on we realized we should have gone with a different order. The row was pointless, just a filler, but Brandon was onto the burpees about the same time as everyone else and onto the rower went Kirsten. Team Jacked and Tan was going strong.
Alas those toes-to-bar! Whereas my mortal enemy was the muscle-ups, Jess Bomb’s was the toes-to-bar, although they ended up giving everyone more trouble than expected. Team Jacked and Tan didn’t finish under the time cap. Day 3 was rough for us. Our efforts were still good enough to land us in 6th place overall. We’ll take it.
Thus concludes the Regional recap. Can’t wait to do it again.
<3 Coach Miss J