We learned in Regionals this year, there is no longer any place to hide. The sport has evolved and deficiencies in any aspect of skill, strength or conditioning can easily take you out of the competition. In the coming month, we will discuss how our program will be structured for the coming year in order to make each of you the most well rounded CrossFitters you can be. For now, we have dedicated a board in the toaster for each of you to write down your two biggest goats. When determining your specific weaknesses, you should think about what two things would dramatically improve your placing in a well rounded CrossFit competition. These can be specific movements, skills, mobility or strength. We as your coaches are are also going to discuss and write down what we think you need you need to work on most to improve. From there we will discuss, get on the same page and knock out a plan to work on these inefficiencies thorough-out the year and turn them into strengths. Let’s get excited for 2015, the year of CrossFit Southie!
Warm-up
4 Rounds
-5 Burpee Lateral Jumps
-5 Strict T2B
-5 Goodmornings
-5 Overhead Squat
Gymnastics
EMOM10
Odd- 30FT Handstand Walk
Even- 3 Strict Muscle-ups
-Sub 5 C2B pull-ups strict and 5 deep dips or a modified strict mup
Strength
Deadlift
2-2-2-2- No dropping from the top
WOD (15 Minutes)
30 Overhead Squats
40 Toes to Bar
50 Burpee Lateral Jumps
60 Pistols
Games/Regional- 135,95
Open- 115,80
Ca$hout
1000m Row