Warm-up Drills (01.16.2013)
Row 750m (BWx1<AvgWattage)
2 Rounds for Quality of:
5 x KB Sumo Deadlift
5 x KB Sumo Deadlift High Pull
5 x American KB Swings
10 x Reverse Walking Lunges (5R/5L)
10 x Walking Lunges (5R/5L)
15 x Hollow Rocks (2ct)
*Partner/Group Mobility Drills (Engage your peers and learn)
Impact/Focus Training (01.16.2013)
**Against a 20:00 Running Clock**
Work through the following sets of Deadlifts using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Against a 15:00 Running Clock complete the following:
21 x Back Squat (1.5xBW)
In the time remaining Complete as many Rounds/Reps as possible of:
9 x Medicine Ball Cleans (40/20lbs)
15 x Ring Push-ups
21 x GHD Sit-ups/Abmat Sit-ups (anchored)
Notes: Tax each rest taken during the Back Squats with 20 ft x Burpee Broad Jumps per offense. Law abiding citizens always win.
Post details/rounds completed to comments.
Skill Development/Mobility/Recovery (01.16.2013)
Optional “Atabat Intervals” of any/mix/all of the following grip intensive drills
i.8 Rounds of (:10 work x :20 rest) x Cliffhanger Drills
*Hang from a Pull-up Bar with both hands and rotate palms (or entire body 180-360 degrees) as many times as possible during each work interval.
ii.8 Rounds of (:10 work x :20 rest) x Band Resisted Barbell/Axle Barbell Deadlift Lockouts
iii. Walk with KB’s, DB’s, or Axle Bars for the prescribed work/rest intervals with a challenging weight.
CrossFit Endurance Rest Day (01.16.2013)