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

Hardest workout:

For time:

Run: 200m - 200m - 200m

Row: 15 - 10 - 5 calories

Burpee over rower: 15 - 10 - 5

Most fun workout:


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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