Back Squat 10-10-10-20
Use the heaviest weight you can for each set. Rest as needed between sets.
Build to a moderately challenging set of 10, leaving 2-3 reps in the tank. The set of 20 should use 82-88% of the heaviest set of 10, erring on the side of less weight and a smoother set.
4 rounds for time of:
Row, 500 m, 2:30
Rope Climbs Max Rep, 2 mins
Competition: Partial Rope Climbs
Performance: Strict Ground to Standing
Fitness: Ground to Standing
The top five. It’s where every Regional competitor dreams of being at the end of Day 3.
They all dream of stepping onto the finish mat after Event 6, throwing their arms in the air in victory and having their names announced in front of thousands of people before being whisked away for drug testing, interviewed about how excited they are and fitted for their CrossFit Games gear.
This year at the Pacific Regional in Sydney, Australia, the five deserving women who got to experience the dream were Tia-Clair Toomey, Kara Saunders, Justine Beath, Courtney Haley and the youngest athlete in the field, 21-year-old Maddie Sturt, who qualified for her third consecutive CrossFit Games.