2017 Regionals Prep Cycle – Test Week Day 1
1. Warm-up
3×12 Weighted hip extensions
Then
Row 1k @80+% I subbed this out for 21 thrusters at 95.  I did it straight.  paced it, staying relaxed from 1-10.  11-15 was my hump 16-21 I was almost done so just hit it hard
Then
20 Kipping HSPU I'm so fucking fat.  I can really feel the extra 20 pounds I'm carrying with any gymnastics movement
Hands should be as close to the wall as possible while maintaining your balance in the bottom loaded position.
2. Strength
Find your 5RM touch and go deadlift – NO bounce in focusing on strict form, I stopped around 275
The biggest weakness we see in our athletes in terms of pulling from the floor with no momentum from the touch and go bounce, is the initial leg drive from the floor that moves the bar and extends the knees back out of the way. In an effort to improve that, we will be working on heavy sets of five where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-5 look exactly the same.
3. Met-Con
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ target did one round and realized something......these are metcons designed for those ready for Regionals.  I need to modify bigtime.  this was a learning experience for me
The goal should be to just keep moving at all costs. A redline pace may cause people to need rest periods.
4. Gymnastics Test
8 Rounds
5 Strict HSPU
10 Alternating pistols
15 Pull-ups
Push the pace, just short of burning out on each movement before taking breaks if needed.
I didn't do this one. 

I walked away really feel a little defeated.  Not too much.  but I decided to go for a walk and reflect.  I remembered being at Crossfit gyms and excelling.  I realized I wasn't excelling at these metcons because they were too much for me right now.  I needed to ask myself what the essence of it would look like for a regular RX workout.  That was a big step in realizing that, so I can grow into these harder longer ones