09/09/2019

Encinitas – Group Class

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Warm-up

Row 21/18 Cal

4 Inch Worm

6 Sampson Stretch

10 BarbellGood Morning

30 Banded Hamstring Curl

20 Arch Rock

20 Hollow Rock

30 sec kneeling 1/2 split each leg

3 min additional mobility or until 15 min past

Strength

Deadlift working up to heaviest 2 Reps across all 3 sets

After a few warm up sets begin the following working sets:

Set 1 – 5 reps @ 65-70% of 1-RM

Set 2 – 3 reps @ 70-75% of 1-RM

Set 3 – 3 reps @ 80-85% of 1-RM

Set 4 – 2 reps @ 85% of 1-RM

Set 5,6,7 – 2 reps @ 90% or more of 1-RM (all at same weight or greater)

Deadlift

Metcon

No scaling is allowed for Regional Event 5 WOD. In both WODs all box step-overs must have both feet touching the top of the box before proceeding to the other side. Only one DB is used for each WOD. If there is any issue with bottle necking at the Assault Bikes just move onto the next exercise then come back to assault bike once you are done with the box step overs.

2018 Regional Event 5 (Time)

50 handstand push-ups


50 toes-to-bars


50-cal. Assault Bike


50 dumbbell box step-overs 24/20″


50-ft. right-arm dumbbell overhead lunge


50-ft. left-arm dumbbell overhead lunge

Men Rx 50# (Rx+70#)

Women Rx 35# (Rx+ 50#)

Rx+ = Regional weight

2018 Regional Event 5 Modified for GPP athletes (Time)

2 Rounds

25 Push Ups (Rx+ HSPU)

25 Toe to Bar

25 Cal Row

25 DB Box Step Over 24/20″

25-ft right-arm dumbbell overhead lunge

25-ft left- arm dumbbell overhead lunge

Men Rx 40# (Rx+50#)

Women Rx 25# (Rx+ 35#)