Rainhill Trials week 15 - 1 week to go!
In July I will be competing at the Rainhill Trials in Manchester; one of the biggest CrossFit competitions in the UK.
Week 15 done!
The workouts for the competition were released on Sunday (30/6/19) morning. Meaning a lot of last week was spent going through the competition movements.
E1: Weightlifting complex for max. - This one looks fun, I’ve not done much weightlifting the past month so its been fun throwing a bar around again. I’m looking forward to this event.
E2: A short break from E1, then a 3 minute AMRAP of kettlebell snatches and overhead lunges.
The competition weight is 20kg, we only have a 16kg, so I went to train at Unit 17c (a local gym) to practice.
My plan is to just try and hold onto the kettlebell and keep moving through the workout. Its only 3 minutes…. right?
E3: Hang cleans, wall balls and double unders.
An 8 minute ladder style workout, each round doing more reps than the last.
The wall balls in competition are 9kg, we only have a 15, so, again, this was done at Unit 17c.
The 9kg ball is MUCH easier than the 15kg.
E4: Running, rowing and burpees.
The workout I was least excited about when reading through them, hopefully all the extra conditioning I have been doing will pay off.
E5: The final, a two part chipper; running, thrusters, pullups, deadlifts, box jumps and rowing.
I’m not overly concerned with this workout, as only the top 15 go on to take part in the final so it is unlikely I will get to do it on the day. If I somehow end up in the final my plan will be to just try and move methodically through the movements rather than rushing the first 2-3 then burning out.
W/C - 01/07/19
Run: 200m - 200m - 200m
Row: 15 - 10 - 5 calories
Burpee over rower: 15 - 10 - 5
Most fun workout:
ASCENDING LADDER 8’ AMRAP
Hang clean 50kg x 4 - 6 - 8…
Wall ball 9kg x 4 - 6 - 8…
Double under x 15 each round
I have a more detailed plan for the competition, I will upload it, along with notes on how the competition went next week! This weeks training is mainly just a deload to let me body recover.
Bring on the competition!
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