METCON
Three rounds for time of:
30 Wallballs 20/14
20 Bar-facing Burpees
10 Power Snatches RX+155/110; RX 135/95; M55+ 115/75
**22 Minute Time Cap
ALTERNATE METCON
Three rounds for time of:
20 Wallballs
15 Burpees
10 Power Position Power Snatches
MIDLINE
3 Sets of:
:30 Hollow Body Hold
12 Sit-ups
20 Hollow Rocks
Atlantic Regional Recap
Many of you watched McKenzie on the CrossFit Games site all weekend, give it her all at the Atlantic Regionals. Below is a detailed recollection of the event, as written by Liz. I think it gives a glimpse of the intensity, emotions, exhaustion that occurs at the high levels of the sport of fitness.
Day One
Entering into the first day of competition, Mckenzie had qualified as the
38th (out of 40) competitor. By the end of day one, she sat at 21st overall.
Event 1 ended up being her second highest finish of the weekend (19th). Being a gymnastics intensive workout, she was able to play to her strengths and maintain a steady pace of unbroken sets on all movements finishing 4th in her heat!
With less then two hours to recover she was back on the floor for event 2. Even though the intensity and stress of event 1 had broken her body down, she showed up again to perform. She was one of only two girls in her heat to finish the event within the time cap and took 22nd overall.
Day Two
Day two was filled with mixed emotions. After an outstanding day one performance she had moved herself up in the rankings and was ready to continue to do so. However, several errors outside of her control occurred early
on in event 3 and she was unable to regain her composure throughout the rest of the event. She came off the floor frustrated by her performance but immediately had to regain focus on the second task of the day, event 4.
Going in to the final event of the day we thought this may be her highest
scoring workout (due to the combination of handstand walks and toes-to-bar, two things she is very good at) and, we were right! Mckenzie crushed the event with a 14th place finish overall which evened out her 33rd place
finish of event 3 and left her in 23rd overall at the end of the day.
Day Three
Mckenzie woke up on day three “sorer then she’d ever been” but, she rallied to tackle the day regardless.
Event 5 consisted of high volume muscle-ups and dumbbell overhead squats.
She placed 27th in the event after accumulating 37 muscle ups within the 11 minute time cap!
The final event of the weekend was a heavy-hitting combination of assault
bike, burpees over box, and sandbag cleans and required a lot of digging deep after a weekend of being broken down. She attacked the workout with all she had left and managed to finish 33rd overall in the event.
In summation, Mckenzie proved her place in her first ever Regionals appearance (which was also her first ever individual competition!) Competing against seasoned veterans she fit right in. I am more then excited to see what she is capable of as she accumulates experience and hours of training in the next year!
