10/24/2011

''Back Squat 5-3-1+ & Crack The Whip'' (10.24.2011)

Warm-up Drills (10.24.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch

''Back Squat 5-3-1+'' (10.24.2011)
Work through the following sets of Back Squat using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Crack The Whip'' (10.24.2011)
Complete for time:
60 x Overhead Walking Lunges (45/25lbs)
50 x Wallball (20/14lbs)
25 x Ring Dips
50 x Wallball (20/14lbs)
60 x Walking Lunges

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Mobility WOD

CrossFit Endurance WOD (10.24.2011)
''Time Trial''
Swim: 600m
Bike: 12 miles
Run: 5k
C2: 4000m

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15 comments:

Meg said...

Back Squat 95x3

Crack the Whip 12:46

Sarah said...
This comment has been removed by the author.
Sarah said...

Back Squat 105 x 6
Crack the whip 14:16

Anonymous said...

Back Squat 215 x 2
Crack the Whip 18:24

-Dubs

Khan said...

Back Squat 200x7
Crack the Whip 14:14
w/ 25/14/m.u. into dips

callie said...

backsquat 215x5
other thing 22:07

Mtn Rob said...

Sorry everybody but my Halloween work is taking up all my time, I'll be back in Nov 2nd... saying this so sammy doesn't hunt me down... also watch Chronicle tonight on WMUR channel 9 at 7pm I'm on it!

lewis.robertdavid@gmail.com said...

20111024
"Back Squat 5,3,1+"
Warm-up Sets:
110x5, 135x5, 165x3
Working Sets: 205x5, 235x3, 260x12

"Crack the Whip"
Complete for Time:
60 x Overhead Walking Lunges @ 45
50 x DB Thrusters @ 20#
25 x Strict Ring Dips (MU)
50 x DB Thrusters @ 20#
60 x Walking Lunges

16:24

-Bert

Joshua said...

Back Squat 5,3,1+:
205x5
230x3
260x8

Crack The Whip
w/50x Dips instead of Ring Dips

17:10

Michelle said...

Back squat: 105# x20...I need to max out again

Crack the whip: 25#/14#/red band
Time= 12:12

Alison said...

Back Squat 5-3-1+
55/65/70x12
"Crack the Whip"
17:33

thammond18 said...

Back Squat...230x5
Crack the Whip...14:23rx w/gas mask
yessss! Thanks for the motivation everyone!
tommy

Traps said...

Bench 245x4
Crack the whip 13: something weighted lunges both times (45#)

Fran
5:56 w/ 95#

Jay

FILIPE said...

BACK SQUAT 205 4X
CRACK THE WHIP 14:50

Kristina said...

Did the WOD at home so had to improvise:

Crack the Whip
60 x Overhead walking lunges (case of water overhead)
50 x thrusters with two rocks
25 x dips
50 x thrusters with two rocks
60 x walking lunges

10:46