10/04/2011

''Slap Chop'' (10.04.2011)

Warm-up Drills (10.04.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch


''Slap Chop'' (10.04.2011)
100 x Double-unders
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups (Chest-2-Bar)
KB Swings (32/24kg)
100 x Double-unders

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (10.04.2011)
3 Rounds of
L-sit/V-sit x Max Time
:20 x Prone Plank
20 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (10.04.2011)
''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.

10 comments:

Rich Morse said...

20:10 RX'd

thammond18 said...

Slap Chop...13:38rx
tommy

Joshua said...

Slap Chop
29:36
Jump rope broke twice

Mtn Rob said...

23:59 band pu's

Tom Jones said...

Slap Chop Rx: 25.25

Anonymous said...

15:06 mod
MsSB

Kim said...

Slap Chop 29:18
Damn you, double unders......

lewis.robertdavid@gmail.com said...

"Slap Chop"
For Time
100 x Double Unders
10-9-8-7-6-5-4-3-2-1 reps
Dead Hang Chest 2 Bar Pullups
DB Swings @ 70lbs
100 x Double Unders

17:55

Skill Development
:10 / :11 / :12 l-sit

-Bert

Callie said...

Because I skipped yesterday... Max backsquat 250

And 26:14 for today but I neglected to jump rope as much as I was suppose to. So I'm a cheater.

Anonymous said...

Slap Chop
For Time
19:18
Red band
20 KG

erica