5/27/11 - 2011 CROSSFIT GAMES REGIONAL WORKOUT 1

1. WARM UP

Mobility WOD

- Couch Stretch

- Box & Band: Hamstring

- Foam Roll: Lats

Dynamic Warm Up
2 rounds AFAP:

- Sled Drag - Forward & Low (135/90#)

- Sled Drag - Backward (135/90#)

2. SKILL & DRILL
A.
- Knees to Elbows (2 sec hold), 2-3 sets x 3-5 reps
- Floor Prone Plank, Tabata (20:10x8)
B. 2-3 rounds
- Strict HSPU, 3-5 reps or Handstand (30-60 sec hold)

- Pistols, 10 reps/side

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Squat Clean, 5x3 reps

B. Back Squat, 12x2 @ 60% of 1RM

C. Press, 5x3 reps

4. WOD - 2011 CrossFit Games Regional Workout 1
For time:
- Run 1000 meters
- 30 HSPU
- Row 1000 meters