Good luck to Steve, Kristin, and Paul who will be attempting 13.2 tonight! As for everyone that is competing, Active Recovery is your game! I have included a little plan for you....please see below.
To everyone who is not participating in the games......YOU SHOULD HAVE SIGNED UP!!!! It's so much fun!! We'll get you next year!
Deadlift 3 x 5 **Heavier than 130302*** Absolutely no rounding of the back!!
5 min ladder
1 KB/BB Turkish Getup (L)
1 KB/BB Turkish Getup (R)
2 KB/BB Turkish Getup (L)
2 KB/BB Turkish Getup (R)
10 minute ascending round AMRAP of:
3 Hang Power Cleans (135/95#)
3 Burpee Box Jumps (24/20)
6 Hang Power Cleans (135/95#)
6 Burpee Box Jumps (24/20)
9 Hang Power Cleans (135/95#)
9 Burpee Box Jumps 36/30″
1600m run/row for time
1. Row for 20-25 minutes performed at 60-70% effort – easy, restorative pace
2. 5-10 non-rebounding Box Jumps @ (24/20″). Move slowly and step down. Concentrate on landing as high as possible (torso).
3. 5 sets of 2-3 rebounding Box Jumps. Concentrating on footwork, and minimizing time in contact with the floor.
4. Foam Roller and Mobility.....Coach will direct, or refer to the following: http://gymnasticswod.com/content/crossfit-games-breakdown-132