A) Midline/Shoulder Stabilization
-Turkish Getup – 2 Reps EMOTM for 10 Minutes (progressive – KB or barbell)
Used dumbbell's: 35,50,60,65 failed

B) 3 Minute AMRAP
-5 strict press (95/65)
-7 ring dips
-5 plate touches/slams (45/25)
**rest 1 minute
**repeat for 4 total rounds

(held feet on the ground to assist with ring dips)

Rd 1 2+4
Rd 2 2+5
Rd 3 2
Rd 4 1+12

1 x 5 deadlift = 230 lbs

then…

10 deadlifts @ 65% = 130lbs
run 250m

4 rounds

WARM UP
Mobililty
- Ball & Box: Hamstring
- Barbell: Sink Stretch
- PT Band & Band: Samson with Lunge
Dynamic Warm Up
- Row 5-10 min
Burgener Warm Up
Skill Transfer Drills

**WOD – 2012 CrossFit Games Regional: Individual Event 6
For time:
3 rounds of:
- 7 Deadlift (225)
- 7 Muscle-ups (First 7 RX, then Blue Band)

Then,
3 rounds of:
- 21 Wallball Shots (20/14#)
- 21 Toes-to-bar

Then,
- 100 foot Farmer carry, 70# dumbbells
- 28 Burpee Box Jumps, (24)
- 100 foot Farmer carry, 70# dumbbells
- 3 Muscle-ups**

25:07

WARM UP
Mobility
- Ball: 1st Rib w/ Shoulder Flexion
- Box: Hip Flexion
- Band: Lats
Dynamic Warm Up
KB Warm Up – 20:10×2 rounds
- Swing
- High Pull
- Snatch
Burgener Warm Up
Skill Transfer Drills

WOD
Overhead Squats 1-1-1-1-1-1-1 reps
(95-115-125-135F-135-155-165F)

Notes: I suck at overhead squats... I dropped the bar twice. I always feel off balance when I squat down and I don't know why. Must investigate! :P

Squat Challenge @ 130# x 20reps

Then,

30 Double unders

15 Box Jumps 24/20

15 Hang Power Snatch 95/65

4 Rounds for time

10 RFT:

5 Thruster 115#
10 pullups
100m Sprint
rest 60 seconds

WARM UP
Mobility
- Foam Roll: Quad > IT-Band
- PVC & Tennis Ball: 1st Rib
- Floor: Hip Capsule
- Band: Shoulder External Rotation
Dynamic Warm Up
- Speed & Agility Ladder
Burgener Warm Up
Skill Transfer Drills

WOD
5 rounds for time of:
- Power clean, 10 reps (135)
- Wallball, 15 shots (20)

20 TGU (20#)
3 8-12 leg lifts on hyper machine
2 500m rows (1:52.8, 2:03)
3 Min Plank
1 min L-sit (not)
100 pushups (120 singles on jump rope)

Warm-up Drills
Run 400m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Press (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''You Just Got Served''
Complete for time
Run 800m
15 x Hang Power Cleans
30 x Abmat Sit-ups
45 x KB Sumo Deadlift High Pull 20kg
60 x Abmat Sit-ups
75 x KB Swings 20kg

Skill Development
Minute 1 40 x Single-unders
Minute 2 60 x Single-unders
Minute 3 80 x Single-unders - failed to complete this in the minute time

SKILL: L-SIT / ROPE CLIMB
2x Max effort L-sit hold for time
1 modified rope climb / 1 rope climb / 1 legless rope climb

CONDITIONING:
5 Rounds for time
10 Games-style pushups
15 kb swings 1.5 pood
20 weighted abmat situps 25#
hold bumber to chest
***games standard pushup: Feet on bumper plate, thighs off ground, chest contact to ground and hand release……