Inside Edition: Regionals Prep

Posted by Wags & Weights ® on

If you competed in the recent CrossFit Open, you are probably aware of just how competitive the current landscape of athletes is. The Open is the first step towards finding the fittest humans on the planet. After the Open, comes Regionals, where the top athletes fight for one of the coveted spots at the CrossFit Games in Madison, Wisconsin! Each athlete will prepare differently, but here is a sneak peak at what one of my training days leading up to Regionals looks like:


AM)

Warm-Up

20-40 Minutes of Mobility into..

3 Rounds NFT:

Bike 15 cal

Kneeling Single Arm Press x 8 e/s

Overhead + Front Rack Kettlebell Carry x 20m e/h

10 Feet-Elevated Ring Rows

A) Weightlifting

Every 2:00 for 14:00: Push Jerk + Split Jerk from the rack (building)

14:00 - 20:00: Establish Heavy Split Jerk

B) Gymnastics

  1. For Time:

40 SHSPU w/ 14# vest

Every break -> 40m shuttle run

  1. EMOM x 8:

5 Burpee Box Jump Overs + 2 Rope Climbs (Regionals 2017 Standard - 1st half legless) AFAP

C) Conditioning

4 Rounds (2:00 on/1:00 off):

1 LLRC

9/6 cal AB

Max Wallballs @ 30/20#

*4th Round continues until you hit 100 WBs!


PM)

20-40 Minutes of Mobility + General Warm-Up into..

3 Rounds For Time:

20/15 Cal Bike

20 Alt DB Squat Snatch 70/55

50 Double Unders


Accessory

4 Sets NFT:

Weighted Hip Extension x 15

Supine Banded Knee to Chest x 15 e/s

Farmer’s Carry HEAVY x 40m

10m Backwards HSW

2 Strict Muscle Ups


Regionals prep calls for more volume, heavier loading, higher skill movements, and odd object work. All these things make nutrition and recovery that much more essential. I have been honing in on my nutrition by working with my coach, Mike Molloy of M2 Performance Nutrition, to make sure my body is properly fueled to handle the volume and intensity of my training sessions. One of the most beneficial changes we’ve made was increasing my carb intake to 400g per day! I’ve never felt stronger, more energized, or less sore than I currently do, which seems crazy with my current volume of training. Taking my nutrition more seriously plus weekly body work (shoutout to Dr. Carl AKA @FunctionalCareRX), lots of mobility & stretching, hydration, and a focus on sleep quality have all been essential to ensuring I can train and prepare effectively for Regionals in just a few weeks. Thanks for following my journey. More to come here soon!

- Meg



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