''There and Back Again'' (06.04.2010)

"Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible."
-Caitlin Glassman, Infant Swim Resource

Warm-up Drills (06.04.2010)
2:00 x Single-unders
10 x Overhead Squats (45lbs)
10 x Burpees
1:00 x Single-unders
Shoulder Dislocates (PVC)
Snatch Grip Torso Rotations (PVC)

''There and Back Again'' (06.04.2010)
Complete the following for time
800m Run
10 x Sumo Deadlift High-Pull (95/65lbs)
20 x Overhead Squats (95/65lbs)
30 x Floor Wipers (95/65lbs)
40 x GHD Sit-ups
50 x Double-unders
40 x GHD Sit-ups
30 x Floor Wipers (95/65lbs)
20 x Overhead Squats
10 x Sumo Deadlift High-Pull (95/65lbs)

Notes: 14'' Grip for Sumo Deadlift High-Pulls (outside edge of hand touches inside edge of knurling on standard Olympic Bars).

Post times to comments.

Skill Development (06.04.2010)
3 Rounds at your own pace of
15 x Hip and Back Extensions
5 x Deadhang Pull-ups (Supinated)

CrossFit Endurance Rest Day (06.04.2010)


Brian said...

30:57 95lbs 60 ab mat sit ups on tire for the first GHDset.

joshua tree said...

46:02 95lbs singles on jump rope

Anonymous said...

''There and Back Again''
33:13 65lbs for Front Squat, Rx'd for all else.

Anonymous said...

"There and Back Again"

32:15 95lbs didn't do enough wipers - had to do an extra 60 after the workout

Joey C

Anonymous said...

There and Back Again 27:02


Troy said...

"There and Back Again"

25:something Rx'd

Dennis Gendron said...

24:20 acl area is getting very tight last few workouts....what are you doing to me sammy!!!!

Anonymous said...

23:04 rx'd


21:05 @65lbs


Mtn Rob said...

200 single unders
65lb for flr wiper and sdhp
45lb for squats

Anonymous said...

2. 28:28(scaled)

Jaketronic said...

44:34 I had to switch to anchored sit-ups for the second set of GHDs. Other than that, Rx'd


Anonymous said...

There and Back Again
SDHP's 95lbs
Floor Wipers 65lbs
Overhead Squats 65lbs