GROUP WARMUP
AMRAP in 5 minutes –
100 Meter run
5 Empty barbell push press (add light weight through rounds)
5 Empty barbell hang clean
5 Empty barbell hinge
:15 Soles stretch
:15 Gastroc stretch

METCON
For time –
1000 meter Run
15 Shoulder to overhead 135/95; M55+ 105/70
800 Meter Run
15 Power cleans 135/95; M55+ 105/70
400 Meter Run
15 Deadlifts 185/125; M55+ 135/85
*16 minute time cap*

ALTERNATE
500 Meter Run
10 Push press
400 Meter Run
10 Hang power clean
200 Meter Run
10 Deadlifts

MIDLINE
3 sets –
10 Windshield wipers www.youtube.com/watch?v=KMxwL9yXTnE
:30 Superman hold
:30 Plank

MOBILITY
1:00 Pigeon stretch
1:00 Box stretch

Regionals Recap

Fact: McKenzie proved herself in one of the most competitive events in all of CrossFit, the Atlantic Super Regional. Unfortunately, her 2018 season came to an end when she placed 6th overall, one spot short (14 points out) of qualifying for the CrossFit Games. I am sure she’s still reflecting on the weekend. It stings to come so close, but McKenzie made a name for herself this weekend as one of the most talented and consistent CrossFit athletes in the world.

Dave Castro, Director of the Games, was cunning in his programming and order of events. Day 1 served up two events that favored the specialist and

each was very different from the other. Event 1 was a grueling endurance workout, while Event 2 favored the strongest athletes. McKenzie did better than expected on Event 1 (The Triple 3), but had some hiccups on Event 2 (the benchmark Linda) when she pushed to muscle fatigue on the bench press portion.

For the rest of the weekend, she clawed her way up the leaderboard, excelling in the gymnastics-centric workouts and finding herself alongside veteran Games athletes.

By the sixth and final event, she was within striking distance of qualifying, but needed a perfect storm – a top finish for her and lackluster performances by the girls in the top 5. While she did amazingly well, most of the top 5 delivered the performances they needed to seal their trip to Madison.

We are immensely proud of McKenzie! She fought hard, with poise and grace. She is still new to this sport, this being her second Regionals, and she has proven that she can make it to the “big show.”

I know she appreciates all the support from our gym. We had so many members travel down to cheer her on. Once again, our community is awesome! THANK YOU!

McKenzie will be taking it easy this week (I hope she has lots of chocolate and wine!), but will soon return to training for 2019, with more fire and focus than ever.