CrossFit Games/Thrash Session 14July2012

I am on my way to the CrossFit Games at the home depot center today! I am so excited to be going to watch the best! Stand by for more blogs and pictures from what went down at the games!

So today’s Thrash Session is Games inspired again! Regional Workout 11.4 is the WOD today!

Warm Up:
400M Run or Row
2 Rounds
10 Samson Stretch (5 each leg)
10 Caterpillars
10 Cats & Dog’s
10 Spider Man’s
10 Scorpions
10 PVC Pipe Pass Throughs
10 Sit Ups
10 Push Ups

Weight Training: Deadlift
5X5X5X5X3X3

Ensure you have perfect form! Start at 75% of max and add weight slowly. Go for your 95% Max on the last set.

For time:
100 Pull-ups
100 Kettlebell swings (53 lb / 35 lb)
100 Double-unders
100 Overhead squats (95 lb / 65 lb)

Skill Work: Pistol Squats
5 rounds of 10(5 each leg)

Cool Down:
400m Run
Static Stretching
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

Operator Level (62lb kb men/44lb kb women)
Level 4 (Prescribed) (53lb kb men/35lb kb women)
Level 3 (Intermediate) (44lb kb men/25lb kb women)
Level 2 (Progressing) (35lb kb men/15lb kb women)
Level 1 (Beginner) (Comfortable weight kb and wall ball)

Scaling:
* If you can’t do unbroken double unders alternate between 2 single unders and then 1 double under.
** If you can’t do any double unders just do single unders, 3X the double under amount so 60 single unders.
** If you can’t do pull ups, use a band to assist you. Resistance as required.

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