Winter Meltdown!

Competition season baby!! Lets Get some SRCF members in this!

Mark the date – December 14th!

Winter Meltdown –
This is a competition for all athletes and only those athletes who do the scaled competitions. This will be a one day event with three workouts. It is open to everyone, and the registration fee is 60$ a person.

Who is this for:
If you have entered a competition and done the scaled level – then this is for you! There will be only one division for this competition – no competitors are allowed here. We are looking to create a fun competition for all those athletes who want to compete but get a bit overwhelmed in the major competitions.

This is PERFECT for all Savin Rock Members. I hope to see a bunch of you there! Try it out and have fun!

There will be a cap in this competition of 125 athletes. Register here: http://www.eventbrite.com/event/5834801047

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– bottoms up KB walk
– back ext.
– wall squats- double under practice

Then
A1. DL, 5 x 1 @85 – 93%; rest 60 sec
A2. CG Bench, 5 x 1 @90 – 95%; rest 60 sec
+
10 min amrap
10 front rack lunge steps (95/65)
10 squat thrusts