''Abattoir'' (08.25.2010)

Warm-up Drills (08.25.2010)
400m Run
3 Rounds of
"Burgener Drill"
3 Rounds for time of
"Dot Drill"
-Shoulder Dislocates
-Hip Mobility Complex
-Samson Stretch

''Abattoir'' (08.25.2010)
Complete 8 Rounds of the following triplet,
Thrusters (95/65lbs)
KB Swings (24/16kg)
Box Jumps (24/20'')

Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total)

Skill Development (08.25.2010)
3 Rounds at your own pace of
:30 x Handstand Hold (wall)
20 x Hip Extensions
30 x DB Renegade Rows (40/30lbs)
10 x Turkish Get-ups (40/30lbs)0

Notes: If wall support for the handstand is a confident type of skill set then please feel free to join us while we try to walk aggressively on our hands and work on HSPU’s from advanced postures (paralettes, rings). Dumbbell Renegade rows are alternating arms with 15 repetitions each side. Turkish Get-ups must be executed with 5 full movements for both dominant and non-dominant sides of the body.

CrossFit Endurance WOD (08.25.2010)
"Short Time Trial"

Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT

Post distances to comments.


Anonymous said...

swim 500yd TT
8:30min/20= 25.5sec/25yds

Troy said...

5/8/10 with 2 pood