150524 Sunday – Regionals Day 3

The final day of the California Super Regionals is on Sunday. The Anejo team currently sits in 4th place and needs to stay in the top 5 to move onto the CrossFit Games. Congratulations to everyone competing tomorrow and on making it this far.

Tune in on http://games.crossfit.com to watch it live.

Anejo: Event 6 @ 10:00 and Event 7 @ 11:35

Kyle Z: TBD

Whitney: TBD

Alessandra: TBD

Heat Times can be found here – http://games.crossfit.com/region/california-regional


Mobility: Shoulder Mobility.


Skill Practice Warm Up: Hollow Rock/Hold or GHD Sit Ups


Strength: Strict Press 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: 5 x 6 Single Arm Ring Row (5 Sets of 6 Reps at the same angle).


Metabolic Conditioning: “Beautiful Avalanche” – 3 rounds for time.

10 dumbbell thrusters (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

200m run

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 7 minutes.

Scale Up: 55/35.

Coaching Tips: Break up the dumbbells as little as possible and pace the overall intensity of the workout by running faster or slower.  Make sure you keep your chest up on the thrusters.  Drive with the hips and then finish with the arms (don’t push with the arms too soon and blow your shoulders up).

Log your results online by clicking here.

Compare To:  2015 – 03 – 16


Optional ‘Cash Out’: 20 Russian kb swings, 10 burpee pull ups, 2 rounds

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