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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