130315 ~ The Eve Before Open WOD Saturday!

130315 ~ The Eve Before Open WOD Saturday!

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!

Strength:

Deadlift 3 x 5 **Heavier than 130302*** Absolutely no rounding of the back!!

Buy In:

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)

**Heaviest Possible**

Conditioning:

10 minute ascending round AMRAP of:

3 Hang Power Cleans (135/95#)
3 Burpee Box Jumps (24/20)
3 Pull-ups
6 Hang Power Cleans (135/95#)
6 Burpee Box Jumps (24/20)
6 Pull-ups
9 Hang Power Cleans (135/95#)
9 Burpee Box Jumps 36/30″
9 Pull-ups
12…

Cash Out:

1600m run/row for time

**Open Competitiors**

Aerobic Restoration

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

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