Join us in (unofficially) congratulating Patrice P. on her advancement to Master Regionals!!! If you haven’t heard the story by now, Patrice flew from ATL to Italy on Friday, took a cab directly from the 9 hour flight (landing in Italy around 2am our time) to a local CrossFit gym and knocked out 14.5. We are waiting for the validation period to end and HQ to send out the official invites, but we think she’s in! This is the first year that master athletes have been invited to participate in Regionals. Their regional competition will take place in local gyms and submit scores online like the Open. However, instead of spreading the 4 Regional workouts over the course of 4 weeks, Patrice gets 3 days. HQ hasn’t released too many details at this point. We do know that either the first or all of the workouts will be released on April 17th. Get excited to cheer her on!

Be sure to check out the final standings among our gym on our Events page before we take it down. Again, major kudos to everyone that fought their way through the last 5 weeks. It was impressive and inspiring to watch!

Here’s a quick look at the next set of jump rope skills we’ll be working on.

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Warmup
Dynamic Athletic Movement

3 Sets
2 Turkish Getups R/L
10 Down Dog Push-ups

Conditioning
“MurFran”
AFAP
Wearing a 20# vest:
Run 1 Mile
100 Chest to Bar Pull-ups
200 Burpees
300 Thrusters (45/35)
Run 1 Mile

Partition the reps as needed.
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I hope you don’t think I’m serious. We aren’t in East Cobb.

Lift
3-3-3
Clean High Pull

2-2-2-2-2
Clean

DELOAD– all sets easy, work on perfect technique, don’t increase weight unless everything is dialed in. Last set NO HEAVIER THAN 70%

Conditioning
5×20 Kettlebell Swings (24/16)

5 sets of 20 Hardstyle swings.** Rest as needed between sets. Select a weight that allows you to perform 20 reps unbroken with textbook form. No heavier than prescribed.

**Hardstyle/Russian Kettlebell Challenge/StrongFirst swings include an “overspeed eccentric” hike of the bell which loads the posterior chain as the muscles lengthen. If after 50 reps you don’t feel like your glutes and hamstrings are cramping so badly you can barely stand up straight, you’re doing it wrong. Incidentally, unless otherwise specified, ALL swings in our program, whether in a warmup or a workout, are meant to be performed this way. It’s your workout.

For a refresh on a hardstyle swing, checkout our good friend, Delaine, breaking it down.