4/17/2012

''Weighted/Deadhang Pull-up/Chin-ups & Boston Tea Party: AMRAP'' (04.17.2012)

''What I've realized since is that it's a very painful process but it's not destructive... It's the road to liberation.'' --Anne Braden

Warm-up Drills (04.17.2012)
Run 800m
''Burgener Drill''
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Weighted/Deadhang Pull-up/Chin-ups'' (04.17.2012)
With a 12:00 Running Clock use no less than 2 warm-up sets of 5 and 3 reps respectively before using your remaining time to work towards a Three repetition maximum Deadhang Chin-up/Pull-up set.

Deadhang Pull-ups/Chin-ups 5-3-3-3-3-3...

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Deadhang Pull-up Sets. Those that need additional help with methods and tools to use in developing the requisite foundation of strength for Pull-up and relative skill sets will be assigned specific 'negatives' ROM scaling options to work through. As a governor use a cap of 27-30 solid repetitions as the upper limit. 

Post sets/reps/loads/scaling to comments.

''Boston Tea Party: AMRAP'' (04.17.2012)
Complete as many Rounds/Reps as possible in 12:00 of
Row 250m
5 x Push/Split Jerk (155/115lbs)

Notes: Scale load as necessary to facilitate proficiency and technique reinforcement for the Push/Split Jerks.

Post rounds/reps to comments.

Burpee Challenge (Optional)
94 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.17.2012)
''Tempo 85/95%''
Swim: 1000m/y total at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total at 85% for first 10mi then pick it up to 95% on the last 10mi
Run: 10k total at 85% for first 5km then pick it up to 95% on the last 5k
C2: 3000m total at 85% first 1500m recover 1 minute, then 95% for the last 1500m

Post times to comments.

14 comments:

Morgan said...

deadhang sets of 3, sets of 1

''Boston Tea Party: AMRAP'' (04.17.2012)


4+ 205 meters. 95lbs

Grinster said...

No pull ups for me today, elbow is feeling bad.

"Boston Tea Party: AMRAP"

6 + 250m 135lb

~Chase

Alison said...

Pullup 3's
blue&blue bands w/knee
"Boston Tea Party AMRAP"
75#
4 rounds+row+3

thammond18 said...

Weighted Pull Ups...60 1/2 x 3
Boston Tea Party...5 Rounds + 58m @ 155
tommy

Joshua said...

Press 3,3,3+
95x3/110x3/125x9

Deadhang Weighted Pullups
60x3

Boston Tea Party: AMRAP
4 Rounds

Sarah said...

Boston Tea Party AMRAP
4 rounds + 100 m (105 lb)

Anonymous said...

boston tea party AMRAP
5 rounds + 250m + 3 (75#)

Jojo

Dutch said...

Weighted Dead Hang Pull-ups 70 x 2
Boston Tea Party AMRAP
6 rds (115#)
Mike V.

Big said...

Tea Party, 6 rounds +124m, 155lbs

Michelle said...

35 dead hang pull ups

4 rounds+run+2 @ 95#

Traps said...

Deadhang
70x3

Boston Tea Party 155#
6 rounds + 250m row

Jay

Peter said...

Deadhang Weighted Pullups 3-3-3
30# x 3

Boston Tea Party AMRAP:
5 Rounds w/95#

Dutch said...

Round 2
Weighted Deadhang Pull-ups 70# x 2

Boston Tea Party Modified AMRAP
5 + Row 250m (Front Squat 175#)
Mike V.

lewis.robertdavid@gmail.com said...

Weighted Deadhang Pull-ups
Against a 12:00 running clock, establish a heavy Weighted Deadhang Pull-up Triple, using a minimum of 2 warm-up sets of 5 and 3 respectively.
35x5, 45x3, 50x3, 55x3, 60x3, 62.5xF(2), 62.5xF(2)

Marauding Tea Party: AMRAP
Complete as many rounds/reps in 12:00 of
8 x 25m Shuttles (200m)
5 x Split Jerk @ 155

6 rounds + 3x25m

-Bert