Friday, August 25, 2017

Good evening, athletes and judges!

We are so excited for this weekend, and we hope you are, too!  Please review this email in its entirety and reach out immediately with questions!
Physical Prep: Training wise, you are as prepared as you’re going to get. It’s time to focus on recovering well for Saturday. We recommend people take an active rest day tomorrow (Friday).  Get your blood flowing, but nothing too crazy: some Assault Bike, Rowing, Running, RomWOD are all great options. And do your best to get a full night of quality sleep!
Eating and Drinking:  As always, be sure you are hydrating well a full day in advance of the competition.  Be sure to eat well the day before and plan your meals or snacks for competition day. Maybe up your carbs a bit. It’s not the time to try any new foods or supplements.

Mental Prep: Get your mind right. Pray, meditate, or whatever it is you do to get in a positive state of mind. Just remember to have fun!



“4-4-4 Intervals”

AMRAP in 4 minutes of:
50 Thrusters (95 / 65)
In remaining time:
Max Toes to Bar

Rest 1 minute

AMRAP in 4 minutes of:
40 Thrusters (115 / 75)
In remaining time:
Max Chest to Bar Pull-ups

Rest 1 minute

AMRAP in 4 minutes of:
30 Thrusters (135 / 95)
In remaining time:
Max Burpee Box Jump Overs (24 / 20)


-Men’s Thruster Loads: 65-75-95
-Women’s Thruster Loads: 45-55-65
-Toes to Bar (athletes may scale to hanging knee raises, but will not be allowed to score higher than those who do not scale)
-Pull-ups (athletes may scale to jumping pull-ups, but will not be allowed to score higher than those who don’t scale)
-Burpee Box Jump Overs (20 / 12 inches)

Partners will have 4 minutes to complete 50 thrusters, and with the remaining time, they will complete as many toes to bar as possible. In the 1 minute of rest they have, athletes will increase the load of the bar, and at minute 5:00 will have 4 minutes complete 40 thrusters and as many pull-ups as possible. The athletes will again increase the load of the bar during their rest, and at minute 10:00 they will have 4 minutes to complete 30 thrusters and in the remaining time, complete as many burpee box jump overs as possible.

*Partners must use the same barbell and the same pull-up bar.
**Partners may split the thrusters, TTB, PU, and BBJO however they choose.
***Each AMRAP will be scored separately.

Workout of the Day

Four rounds for time of:
400m Run
21 Wall-Balls (24 / 20)
15 Ball-Slams (pick weight)
9 Burpee Box Jumps (24 / 20 – Facing)

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