7/11/2010

''Heavy Front Squats/Blackjack III'' (07.12.2010)

Educational Links:
We've had some of our athletes ask about foam rolling and the methods/principals behind it. The two links below are excellent resources in guiding the correct and effective usage of this tool; Explore.
Self Myofascial Release
Self Myofascial Release Techniques

Warm-up Drills (07.12.2010)
Run 800m
3 Rounds of
''Burgener Drill'' (PVC)
Shoulder Opening Drill (wall)
Samson Stretch

''Heavy Front Squats'' (07.12.2010)
With a 12:00 running clock work up to heavy 5 rep set of Front Squats. Use no more than 3 working sets resting as needed between efforts.

If you already have data on your 1 rep maximum you should proceed as follows for your workloads:
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 65%
5 x 75%
5 x 85%

Post loads to comments.

''Blackjack III'' (07.12.2010)
5 Rounds for time of
9 x Handstand Push-ups
15 x Box Jumps (24/20'')
21 x Double-unders

Post times to comments.

CrossFit Endurance WOD (07.12.2010)
''24 Minute Pyramid''
Swim, Bike, Run, or Row (C2)

4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!

Cover as much distance as possible on each work interval.

Post distances and totals to comments.

11 comments:

richard said...

135/135/155/165/175

Blackjack III: 15:10 mod blue band

Anonymous said...

Heavy Front Squats 65/75/85/95/105
Black Jack III 16:10 mod blue band
B-Rye

Brian said...

135/135/155/165/205

Black Jack III 29.28 with blue band for HSPU's
I did part of the first round with out band.....

Kristina said...

Front Squats

85/95/105

Blackjack III

11:50

mtn rob said...

95/115/125
21:00
off box instead of hand stand
4x single unders

John M said...

Front Squats
80/105/125/150/170

Blackjack III
15:30 Rx

Anonymous said...

''Blackjack III''
17:30
85/105/125/155/175 for Heavy lift
Chris

Anonymous said...

''Blackjack III''
17:55
45/50/55/45 Heavy Lift
Karin

Anonymous said...

Front Squats
165/195/215

"Blackjack III"
21:05 Rx'd

Mike A.

Anonymous said...

Front Squats
155/180/205F4

Black Jack III
20.06

Dang!

Anonymous said...

65/85/120/135/155
16:25

Indy


105/115/125
10:33 head to pad/ 24"

Khan