Watch Daniels CF Games interview http://games.crossfit.com/features/videos/competing-open-high-school-daniel-spray
Sign-up for Fundamentals Class
Individual Warm-up: 10-skin the cats
Warm-Up: 20-pass throughs, 1:00 deep squat hold, high knee walk, butt kick run, 2-shuffles, 2-karaoke runs, 4-50% sprints. Part 2: 20-snatch grip dead-lifts, 10-hand power snatch, 10-hang snatch, 10-snatch.
Strength: Squats 1) 3 x 70% 2) 3 x 80% 3) 3+ x 90%
WOD: Five rounds of 15-snatches and 500 row. Yes this means squat!
RX: 95/65, L2: 50% of 1RM, L1: 55/35 use training bars.
Stamina: Five rounds of 30-CF Push-ups, 30-KB swings and 800 run. 55lbs
Endurance: 10-hill sprints, :45 rest, rest time starts when you reach the wall
Recovery: Banded shoulder stretch, 2:00 deep squat hold, supine back stretches.