6/13/2011

''Back Squat 5-5-5+ & Tabata Bliss'' (06.14.2011)

Warm-up Drills (06.14.2011)
Row 3 Minutes
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
10 x Jumping Pull-ups
10 x Burpees
-Groiners
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Back Squat 5-5-5+'' (06.14.2011)
Work through the following sets of Back 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

''Tabata Bliss'' (06.14.2011)
Complete the following in as few rounds as possible:
100 x Walking Lunges
Then...
Complete as many reps as possible during each work interval:
8 Rounds of (:20 x :10 rest) x Pull-ups
8 Rounds of (:20 x :10 rest) x Ring Dips

Post rounds needed to complete walking lunges and highest/lowest scores from Pull-ups and Ring Dips.

Mobility WOD

CrossFit Endurance WOD (06.14.2011)
''Time Trial''
Swim: 600m
Bike: 12 miles
Run: 5km
C2: 4000m

Post times to comments.

13 comments:

Anonymous said...

Back Squat 5-5-5+
55/65/75x8
"Tabata"
lunges-9 intervals
pull-ups- 5/3
static ring dips- 7/3
Alison

Mtn Rob said...

Back squat: 205 5reps
Tabata 50 Double Unders 17rnds
Tabata pull ups 11-8
tabata ring dips 13-9

Anonymous said...

Back Squat 5-5-5+
105 x 10

"Tabata BLiss"
8 INT/7-4/8-4 red band on both pullups and static ring dips
erica

lewis.robertdavid@gmail.com said...

20110614
Back Squat 5-5-5+
180x5
205x5
235x10

Tabata Bliss
[6 / 14-7 / 8-4]

-Bert

Kristina said...

Back Squats
140x7

Tabata Bliss
[7/9-5/4-1]

Peter said...

Back Squats
150 x 14

Tabata Bliss
7: 11-8: 6-3

Mint said...

Back Squat 185 x 9

Tabata Bliss [ 6, 11-4 pull-ups, 15-5 ring dips] with 20lb vest

Mike A. said...

Back Squat
240x13

Tabata Bliss [6, 7-3 dead hangs, 9-3 ring dips]

Anonymous said...

Back Squat
195lbs x 13
Tabata Bliss
6 - 8-5, 8-5
-nick f

Kim said...

Back Squat 105x6
Tabata Bliss
7/6-3/5-3

Anne said...

Back Squat- (needed to find my ME)
ME- 165

Tabata Bliss
7/5-3/6-5
Green Band on the Pull ups and blue band static for dips

Michelle said...

120 max back squads
Tata Bliss :
5-3, 8-3,9-6
Red then blue band on pull ups, red band on dips n an extra set of push ups.

Khan said...

175x11
lunges in 6 rounds
pull ups 11/6
ring dips 6/4