11.06.2017: Okanagan Valley Throwdown

Hey Everyone!

It’s finally here: the Okanagan Valley Throwdown Registration!

Registration opens tomorrow, November 6th @ 6:00 p.m.

We’ve got a TONS of interest from both existing and new members, so we should have an awesome time!

http://www.throwdownseries.ca/ovt/

Whether you are registering as a team or as an individual, be sure to do so as soon as registration opens at 6pm; spots go quickly!

If you have any questions, don’t hesitate to ask any of our coaches!

Warm up:

2 rounds, 30 seconds each
Air squat
Cossack squat
Bird dogs
Scorpion kick
Kip swings

Mobility:

1. Anterior compartment smash 2:00/
2. Bretzel 2:00/
3. Scapular pull ups 3x 10 (rest 30 seconds)

[10:00]
warm up push press

Conditioning:

“Crossfit Games Open 12.3”

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar