5/13/2011

''Overhead Squats 5-5-5+ & Slambidextrous'' (05.12.2011)

Warm-up Drills (05.12.2011)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Abwheel Roll-outs
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Overhead Squats 5-5-5+''(05.12.2011)
Work through the following sets of Overhead Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Slambidextrous'' (05.12.2011)
Complete the following for time
Run 400m
15 x Right Arm Suitcase Deadlift
15 x Left Arm Push Press
15 x Jmping Slamball (40/20lbs)
15 x Left Arm Suitcase Deadlift
15 x Right Arm Push Press
Run 400m
12 x Right Arm Suitcase Deadlift
12 x Left Arm Push Press
12 x Jumping Slamball (40/20lbs)
12 x Left Arm Suitcase Deadlift
12 x Right Arm Push Press
Run 400m
9 x Right Arm Suitcase Deadlift
9 x Left Arm Push Press
9 x Jumping Slamball (40/20lbs)
9 x Left Arm Suitcase Deadlift
9 x Right Arm Push Press

Notes: Choose from the arsenal of hellish devices for the various one armed movements and tasks ahead. This will be extremely challenging for even the most resolute of midlines. Get some, freaks.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.12.2011)
‘’Tempo 85-95%’’
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% for the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% for the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% for the last 5k
C2: 3000m total: at 85% for the first 1500m, rest 1:00, then pick it up to 95% for the last 1500m

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20 comments:

Anonymous said...

im not doing the OHS. nope. no way. im to fragile

Anonymous said...

Slaura

OHS 90x11
Slambidextrous 21:30 (35lb. push press, 24kg? deadlift)

Kristina said...

Overhead Squats
90x10

Slambidextrous
20:12 w/ 70lb KB, 35lb Push Press

Lynn Cassotis said...

OHS - 105 1RM (less than prior 1RM :( )
Slambidextrous
24:44 w/70lb KB, 30lb Push Press

Joshua said...

Overhead Squat
100x8

Slambidextrous
16:30
70lbs Suitcase Deadlift
50lbs Push Press
20lbs Slamball (Gonzales)

Michelle said...

Overhead Squat 50x6
Slambidextrous: 3 rounds of each=
~53lb KBx15
~25lb push press x15
~ 20lb slamball x15
Time= 25:27

sdaghir@gmail.com said...

''Overhead Squats 5-5-5+''
95x5
115x5
135x5
155x5
175x8

''Slambidextrous''
27:??
Deadlift w/ 155lb Barbell
Push Press w/ 85lb Barbell
40lb Slamball
Used my stumps during the run.

Awesome way to wrap up an unreal AM session, thanks Rick and Bert. I love seeing everyone crush new movements/tasks that they probably couldn't even do for a single rep when they first joined our crew. Looking forward to our Paleo Challenge that convenes tomorrow night at 630pm for a class/baseline testing. Get some, freaks.

lewis.robertdavid@gmail.com said...

20110512
OH Squats 5-5-5+
65x5
85x5
105x5

110x5
125x5
140x3(EF)
140x10

Slambidexterous
29:4?

Deadlift: 135
P. Press: 55
Slamball: 40

-BERT

Anonymous said...

OH Squats 150 x 3
Slambidextrous
135# Deadlift
40# slamball
60# Push Press
23:47

Jay

Khan said...

23:04
32kg Deadlift
40lb Push Press
40lb Slam Ball

thammond18 said...

OH Squat...115x8

Slambidextrous...23:26 Rx

tommy

sdaghir@gmail.com said...

''Slambidextrous''
155lb Barbell Deadlift
85lb Barbell Push Press
40# Slamball

27:??

Anonymous said...

OH squats 75# x 7
85# x 2

"Slambidextrous"
24 Kg KB deadlift
30lbs BD push press
20lbs slamball
20:18

Laura B.

Anonymous said...

"Slambidextrous"
70lb KB Deadlift
35 lb Pushpress
40lb Slamball
16:51

OHS: 45x5

Tyler S.

Mint said...

OHS
1 rep max 165

"Slambidextrous"
135lb Barbell Deadlift
60lb Pushpress
40lb Slamball

22:24

Peter said...

OH Squats 35/45/55 x 6

Slambidextrous
95# Suitcase
40# Push Press
20# Slamball

22:07

Anne said...

ME OH 80#

Slambidextrous

85# suitcase
35# push press
20# slamball

Anonymous said...

1RM max overhead squat 125 lb
Slambidextrous
18:21
32kg kb/45lb press
18:21
JB

mtn Rob said...

slambidextrous 39:14
105lb suitcase
50 lb push press
40lb slamball

lewis.robertdavid@gmail.com said...

20110512
Overhead Squat 5-5-5+
75x5
85x5
95x3

105x5
125x5
140xEF (3)
140x10

Slambidexterous
29:07

135# suitcase
55# push press
40# slamball

-Bertholemew