4/13/2011

''Practical Application IV'' (04.13.2011)

Warm-up Drills (04.13.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Stretch (band)
-Inchworms/Cobra Stretch




''Practical Application IV'' (04.13.2011)

5 Rounds for time of
2 x Deadlift (70-80%1RM)
5 x Burpee Pick-ups (45/25lbs)
10 x Walking Lunges (alt.legs)
20 x Double-unders

Notes: Feeling Frisky? Armor up.
1-Rep Maximum/Percentage Calculator

Post times to comments.

Skill Development (04.13.2011)
8 Rounds of (:10 on x :20 rest)
L-Sit/V-sit

Mobility WOD

CrossFit Endurance WOD (04.13.2011)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1:00 on x 1:00 off,
1:00 on x :50 off,
1:00 on x :40 off,
1:00 on x :30 off,
1:00 on x :20 off,
1:00 on x :10 off,
Go back up the ladder until you finish with
1:00 on x :50 sec off,
1:00 on x Done!

Post distances to comments.

16 comments:

Marcus said...

Practical Application IV: 9:13 @ 275lb deadlift / vest

Lee said...

Practical Application IV: 14:35@105lb deadlift

Chris said...

Practical Application IV: 18:25@205lb deadlift

mtn Rob said...

27:41 @ 205lbs and 45lbs Rxxx'd

Khan said...

10:10
185/25/vest

John M said...

11:51
305lb deadlift
45lb on burpee pickups
stupid double-unders cost me mucho time...

Anonymous said...

"Practical Application IV"
deadlift 95#
25# bumper plate
single-unders + 6 double-unders- first time
12:00
Alison

lewis.robertdavid@gmail.com said...

"Practical Application IV"

2 x Deadlift @ 325
5 x Burpee Pickups @45
10 x Walking Lunge
20 x Double Unders

Vest & Gas Mask

12:06

GD rope kept hitting the railings and walls in the Fortress of Solitude. Also, shouldn't this be Practical Application III?

-Bert

sdaghir@gmail.com said...

Prac Ap III was with back squats, temporarily named ''Fetch''

colby said...

9:30 @ 235 # rx
skills.

Kim said...

Practical Application IV
9:06 125/25

Peter said...

Practical Application IV - (is that Intravenous or Roman Numeral 4?)

DL 185#; 35# Burpees; 80 SU
10:45

.....and, in the Dark !!

Mint said...

"Practical Application IV"

2 x Deadlift @ 245
5 x Burpee Pickups @45
10 x Walking Lunge
20 x Double Unders

10:07

thammond18 said...

Practical Application IV...11:45
245# DL, 45# BPU

tommy

Mike Scotina said...

Practical Application IV

5:46 @ 335lb Deadlift, 45lb Burpee pick up

455lb x 1 Deadlift (PR)

Anonymous said...

Erica

Practical Application
11:05
Deadlift 155#
burpee pick ups 25#