4/25/2011

''M.E.Deadlift w/ Variants & A Bavarian Revival'' (04.26.2011)

IMPORTANT NOTE:
PLEASE BE SURE TO ALWAYS READ THE NOTES SECTION!!


Warm-up Drills (04.26.2011)

Row 500m
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
5 x Turkish Get-ups (L) (50/30lbs)
5 x Turkish Get-ups (R) (50/30lbs)
10 x Slamball
-Groiners
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''M.E.Deadlift w/ Variants'' (04.26.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: Athletes that are currently able to pull 2 x their bodyweight or greater will be encouraged toexplore one of two training variance options for this next Deadlift strength training rotation: Sumo Deadlift or Deficit Deadlift.
Curious? Talk to your coaches.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

''A Bavarian Revival'' (04.26.2011)
Complete the following for time
Walking Lunges x 100ft
5 x Rope Climbs
21 x Ring Dips
Walking Lunges x 100ft
4 x Rope Climbs
18 x Ring Dips
Walking Lunges x 100ft
3 x Rope Climbs
15 x Ring Dips
Walking Lunges x 100ft
2 x Rope Climbs
12 x Ring Dips
Walking Lunges x 100ft
1 x Rope Climbs
9 x Ring Dips

Notes: Rope Climbs begin with the athlete laying flat on their back. Scaling: Substitute each Rope Climb with 7 x Ring Rows or 5 x Ring Pull-ups (one ring only).
Feeling Frisky? Shooter's choice: 2 x Dumbbell's (one in each hand) for the Walking Lunges (30/20lbs) or Body Armor for the whole party.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.26.2011)
‘’Tempo 80-85%’’
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

17 comments:

colby said...

Deadlift: 285 lbs still a max :(
Bavarian revival
18:29

Joshua said...

Deadlift: 405 lbs. 30 lb PR
A Bavarian Revival; 16:03
sub ring rows for rope climbs.

Lee said...

Deadlift: 145 lbs.
A Bavarian Revival: 25:38
4 Rounds
sub ring rows for rope climbs

Marcus said...

Deadlift: 405lb
A Bavarian Revival: I believe it was 21:04

Anonymous said...

"M.E. Deadlift"
135#
"Bavarian Revival"
static dips
single ring rows
19:38
Alison

Anonymous said...

Deadlift 195#

"Bavarian Revival"
24:49

Laura B.

Mint said...

"Bavarian Revival"
17:52

Deadlift
300 PR

Peter said...

M.E. Deadlift - 245# (PR)
Bavarian Revival (no yodeling)
Failed Rope Climbs after 3 - substituted ring rows for the remainder.
28:47

thammond18 said...

Deadlift...325 (10lb pr)

Bavarian Revival...22:22 Rx

tommy

Anonymous said...

365 lb dl
25:02 Bavarian revival
Jim

lewis.robertdavid@gmail.com said...

Deadlift 1-1-1-1-1

315-345-385-415-435

20lb PR

A Bavarian Revival
25:06 rx'd

-Bert

Anonymous said...

Bavarian 16:43 Danny

Anonymous said...

Deadlift 425 lbs. 10lb PR

Bavarian revival - 31:55 - damn rope climbs

Jay

Mike Scotina said...

M.E. Deadlift: 465# PR

Bavarian Revival 18:13 Rxd

Anonymous said...

deadlift: 415lbs (1RM)

A Bavarian Revival
Lunges 100ft/100ft/100ft/100ft/100ft
Rope climbs 5/4/3/2/1
Ring Dips 21/18/15/12/9

20:16


Josh

M/23y/155lbs

sdaghir@gmail.com said...

''M.E. Deadlift''
Worked up to 455lbs and stopped there in frustration trying to figure out what goddamn plate combination would fit on the bar to accomodate additional lbs.

Buying our crew some metal 45's shortly.

Anonymous said...

Erica
ME Deadlift
190#

A Bavarian Revival
29:49