Friday, November 25, 2016

Well hello there all you awesome people!

Comp prep has been pretty much set up on our end and the schedule has been released today from Summerside so it looks like we are gearing up to go!

https://www.facebook.com/CrossFitSummerside/photos/pcb.1852492788318155/1295715340470922/?type=3&theater

Registration starts at 715 and runs until 745 before the first heat kicks off at 8am! Bring tons of fans and bring all the food you will need for the day. Eat what you normally would eat. We'll set up a base camp for everyone once we get there and go from there for the day. Get your warm ups in and stick to your routine that we have done in the gym!

Don't forget the post throwdown drinks at the Ives residence that night!

Strength

Barbell Complex

Deadlift - Clean - Squat - Press

If you are competing on Saturday and are planning on being in the gym you will just warm up and get moving as you need to. No working out today!

Conditioning

5 rounds each for quailty - alternate rounds with a partner

  • 6 Deadlifts
  • 5 Hang Power Cleans
  • 4 Front Squats
  • 3 S2OH

(165/110lbs) (115/75lbs) (75/55lbs)

If you break the complex at all you have to decrease the weight by at least 10lbs and do that round again! Choose a weight you can work on form for this workout and move well on each rep. It will get taxing either way so be smart and efficient.

- Team 782