1/23/2012

''Back Squat 5-3-1+ & Shattered'' (01.23.2012)

Warm-up Drills (01.23.2012)
Run 800m
Complete one round for quality of:
10 x Deadhang Chin-ups
12 x Push-ups (CFGS)
12 x Hollow Rocks
15 x Air Squats
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Dislocates

Notes: Try facing a wall during any sets/reps of Air Squats today (3-5 inches away is ideal). Take the time to work on properly executing each rep; note discrepancies in balance throughout the movement's requisite range of motion.
Most athletes should come away from today's warm-up having gained a bit of insight regarding potential opportunities to learn and advance the various of skills/movements integral to our fitness aspirations.

Food for thought... Boring and usually 'simple' warm-up tasks are limited only by what you make of them.

''Back Squat 5-3-1+'' (01.23.2012)
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 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Shattered'' (01.23.2012)
Complete as many rounds as possible in 12:00 of
Row 250m
10 x Push Press (95/65lbs)
7 x Thrusters (95/65lbs)

Notes: Feeling Frisky? Let's find out who has it in them to go Unbroken across each round's Push Press and Thruster sets (17 reps total). If the bar is dropped the athlete must begin again at Push Press rep number one. Those attempting the challenge must commit to it prior to commencing the WOD, the chance to change your mind does not exist after 3-2-1 go.
Bring the lumber, freaks.

Burpee Challenge (Optional)
34 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.23.2012)
''Time Trial''
Swim: 600m
Bike: 12 miles
Run: 5km
C2: 4000m

Notes: Choose the sport that best represents the event you are currently training for, multi-discipline event athletes should choose the sport they consider their weakest link.

Post time to comments.

15 comments:

Silverback said...

Back Squat 230 X 6
Shattered - 3 rounds + 250 row

Marcus said...

Back squat 270 x 6
Shattered 5 + 200m

lewis.robertdavid@gmail.com said...

Back Squat 5,3,1+
Warm-up Sets: 115x5, 145x5, 175x3
Working Sets: 215x5, 245x3, 275x11

"Shattered"
AMRAP 12:00
Run 200m
10 x Push Press @ 95#
7 x Thrusters @ 95#

5 rounds + 10m

Felt frisky


Hey Derek, if you read this would you mind sending me an email about interning with one of prosecutors like we talked about on Saturday? I'd greatly appreciate it. The gnome won't answer my calls to get your contact info.

-Bert

Anonymous said...

Back Squat 275 x 1 (new 1RM)
Shattered...4 rounds
95#

-Dubs

Justin said...

Back Squat 255 x 4

Shattered 4 rounds 95lbs

- Beiber

Anonymous said...

Back squat 60x12
Shattered 3 + 205m
MrsSB

Dutch said...

Back squat 330 x 9
Shattered 3 + 150m (modified after first round with 35lb DB; shoulder still bothering me but hopefully the stretches Danny and Samy are showing me will start to make a difference)
Mike V.

Alison said...

Back Squat 5-3-1+
85x10
"Shattered"
60# 3 rounds

Michelle said...

Back squat 95%= 135# x 7reps

"Shattered"
3 rnds + 167m row @ 65#

Dan Hayden said...

Back Squat: Technique practice. Barefoot

"Shattered" 6 rds + 70m @ 95# (unbroken)


CBD (Danny)

Peter said...

Back Squat
115/135/155 x 8

Shattered
3 Rounds + 120m @ 85#

Elohim said...

Bert how frisky?

lewis.robertdavid@gmail.com said...

Elohim, unbroken challenge.

Elohim said...

3....2....1.....GO 20 minutes

thammond18 said...

Back Squat...230x7
Shattered...4+74m
tommy