Monday March 22, 2010

After a nail biting weekend of fierce competition and pure heart at the Ontario CrossFit Sectionals, we’re back and ready to work it!  A HUGE congrats to Elanna who placed 10th in the Women’s standings, and qualified for the Regionals in Calgary.

Body-weight Strength Endurance Benchmark Test

Max ring dips.
If using a band, note what band and about how much of the band was pulled through between the two rings (ex. 10 dips, purple band, pulled 1/3 the way through the rings)

REST 2-3mins

Max deadhang pull-ups
If using a band, note what band.

Gymnastic Skill
L1: 3-4 sets:

• hollow body rocks x10 sec
• 5 push-ups
• 5 ring rows

L2: 3-4 sets:

• tripod/frog stand x10sec
• 8 ring push-ups
• 8 ring rows

L3: 3-4 sets:

• tripod/frog stand x15sec
• 2 muscle-ups or 4 muscle-up rows
• 10 ring rows

Metcon:

5 Rounds for Time:

• 10 DB Hang-Power Clean and Get Overhead (Press, Push Press or Jerk). Total weight approx 45% of 1RM Press.
• 30 Double Unders or 80 Single Skips