8/15/2010

''Max Effort Deadlift 1-1-1'' (08.16.2010)

CrossFit New Hampshire Indoc Tonight:
Tonight we are kicking off our foundations program for new athletes.
These hour long classes will begin at 6:30PM Mondays, Wednesdays, and Fridays and will go until 7:30PM. New athlete's are required to complete this course before they can join the main training program/classes.
To register please see any of our instructors at CrossFit New Hampshire, or email us so we can send you a description of the curriculum, cost of the course, and the waivers/release forms.
Please bring all these back signed and your payment to your first class, we are looking forward to seeing everyone tonight.




Warm-up Drills (08.16.2010)
Run 800m
2 Rounds of
7 x Deadhang Pull-ups
12 x Push-ups
15 x Air Squats
Samson Stretch
Inch Worms
Scorpion Stretch

''Max Effort Deadlift 1-1-1'' (08.16.2010)
Each Athlete will be given three attempts to Deadlift as heavy a load as possible for a single rep record.
Use previous 1RM data to determine loads per set for the progression outline below.

Rest as needed between efforts.

5 x 40% (warm-up)
3 x 50% (warm-up)
2 x 60% (warm-up)
1 x 70% (warm-up)
1 x 80% (warm-up)
1 x 90%
Attempt 1
Attempt 2
Attempt 3

Post loads to comments.

Skill Development (08.16.2010)
As many rounds as possible in 12:00 of
5 x Handstand Push-ups
10 x Box Jumps (24/20'')
15 x KB Swings

Post Rounds completed to comments.

CrossFit Endurance WOD (08.16.2010)
''Heavy Tosh''
Swim: 10lb vest 3x(50m/y + 100m/y + 200m/y)
Bike: 30lb vest 3x(1/2mile + 1 mile+ 2 mile)
Run: 20lb vest 3x(200m + 400m+ 600m)
C2: 20lb vest 3x(250m +500m+ 750m)

Notes: Rest the exact time it takes you to do each interval in each set. Ex.200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

2 comments:

mtn rob said...

dead lift 260, 265, 275
4rds amrap

lewis.robertdavid@gmail.com said...

20100816 - Max Deadlift:

315-325-345 (PR by 20#)

SD - 4 Rounds