03.24.2014

DSC_0145Warm-up Drills I. 3 Rounds of 10 x Air Squats (Wall Therapy) 10 x Push-ups (CFGS) 10 x Hollow Rocks (2ct) II. Mobility Notes: Benches for knee slide (with or w/out wall). Power Athlete bands for external rotation of hip (wear 2 inches above knees during Air Squats). Impact/Focus: Deadlift 5-5-5+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% 5 x 50% 5 x 60% 5 x 65% 5 x 75% 5+ x 85% Post sets/reps/loads to comments. "Co-Habitchuate" 5 Rounds for time Run 200m (outside only, dress warm) 7 x Burpee Squat Clean Thrusters (DB/BB*) 15 x GHD/Abmat Sit-ups Notes: Athletes may choose between Dumbbells or Barbells for Burpee Squat Clean Thrusters, taking into consideration the Push-up should be executed with hands on the bar/DB's so that the Burpee is a continuous complex that doesn't require letting go of the external weight. Weights suggesed would be 115/75lbs for Barbells and 50/35lbs for DB's. Get some. Post scores to comments.

About Samy

www.CrossFitNewHampshire.com
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2 Responses to 03.24.2014

  1. Peter says:

    “Deadlift 5-5-5″”: 185-205-235 x 10
    “Co-Habitchuate”: 20:51 w/75#

  2. Dutch says:

    Co-Habitchuate 24:02

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