5/11/2012

''The Twisted Special'' (05.11.2012)

Warm-up Drills (05.11.2012)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Mad Ups II'' (05.11.2012)
Against a 10:00 Running Clock establish a maximum vertical personal record box jump.

Notes: There is no mandatory standing start today (ie. stepping into the jump for momentum gain whether from a 'run' or standing is acceptable as long as safety comes first). 
Practice before attempting to summit Everest, and work up in height incrementally. Safety is paramount as always.

''The Twisted Special'' (05.11.2012)
Complete the following for time:
Run 400m
21-15-9 of
Ring Row
Ring Push-ups
Then...
21-15-9 of
Wallball (20/14lbs)
Toes-2-Bar
Then...
30 x Burpee Jumping Pull-ups
Then...
200m Portage (Sandbag Carry)

Notes: Choose your sandbags wisely... Or not. You'll look like you've lost your mind to any random observers regardless. 
There will be an adjusted time cap on completing the entire workload depending on class size, potential scaling requirements, and any other factors affection time constraints.
(PS It would be pretty interesting to see exactly how many athletes manage to gut it out and finish the whole d*mn thing. Peer pressure is a wonderful invention, chase each other down! Yessssssss...)


Post times/workload completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (05.11.2012)

8 comments:

Anonymous said...

''Mad Ups II'' (05.11.2012)
Against a 10:00 Running Clock establish a maximum vertical personal record box jump.
28”
''The Twisted Special'' (05.11.2012)
Complete the following for time:
Run 400m
21-15-9 of
Ring Row
Ring Push-ups
Then...
21-15-9 of
Wallball 14lbs
Toes-2-Bar
Then...
30 x Burpee Jumping Pull-ups
Then...
200m Portage (Sandbag Carry)
29:05

Jamie

Anonymous said...

Mad Ups II
32"

The Twisted Special
26:31
regular push-ups

Jojo

Mtn Rob said...

28" box jump
26:42 Twisted special
mod toes 2 bar

Callllie said...

30 inch box jump. And I didn't finish the workout. Got to 13 burpee pullups at 30 min. Woof. But I actually showed up after months off. I win.

lewis.robertdavid@gmail.com said...

Mad Ups II - ~52" might have been 51"

Twisted Special - 29:34

Joshua said...

Twisted Special
29:55

Peter said...

Mad Ups II:
38"
Twisted Special:
29:40

Welcome Back Callie!

Jay said...

Mad Ups II
105# sandbag

23:47

Jay