9/10/2012

''Brokedown Palace II: Elizabelle's In Hell'' (09.10.2012)

Warm-up Drills (09.10.2012)
Row 750m
2 Rounds for Quality of
''Burgener Drill'' (45lbs/PVC)
2-4 Rounds for Quality of
2 x Power Snatch (45lbs)
4 x Static Dips
30 x Single-unders/15 xDouble-unders
**Movement practice, review, and refinement + additional mobility work of choice .



''Brokedown Palace II: Elizabelle's In Hell'' (09.10.2012)
Complete as many rounds/reps as possible in 7:00 of
3 x Power Snatch (135/95lbs)
10 x Ring Dips/Static Dips
30 x Double-unders
**Rest 2:00; Then...
Complete as many rounds/reps as possible in 6:00 of
2 x Power Snatch (135/95lbs)
7 x Ring Dips/Static Dips
20 x Double-unders
**Rest 2:00; Then...
Complete as many rounds/reps as possible in 5:00 of
1 x Power Snatch (135/95lbs)
5 x Ring Dips/Static Dips
10 x Double-unders

Notes:1-Rep Maximum/Percentage Calculator

Post total rounds/reps completed during each mini-AMRAP to comments.

Skill Development (09.10.2012)
(The following workload is optional for today's training outline; while extremely beneficial to reinforcing potent gains there may be less athletes standing at the end of the first terrible Guy Checker of a WOD than remain capable of higher level cognitive functioning...
''A 3:00 Drill for the Stout of Heart"
Accumulate as many seconds of L-sit/V-sit Holds in 2 quick Tabata Protocol intervals (ie. :20 work x :10 rest x :20 work x :10 rest)
Then...
During the final :10 rest the athlete will transition to a GHD machine and upon hearing 3-2-1 GO! Will spend the next 2:00 ripping out as many GHD Sit-ups as possible in the time window provided.

Mobility WOD


CrossFit Endurance WOD (09.10.2012)
''Rumination''
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post distances and splits to comments.

4 comments:

Michelle said...

Rnd1= 2rnds+3@75#
Rnd2= 3rnds+7@65#
Rnd3= 4rnds+6@65#+purple band for dips

lewis.robertdavid@gmail.com said...

3+1/4/5+2
---
:16 / 56

Mtn Rob said...

Part 1: 2 Rnds
Part 2: 2 Rnds + 2/7/33su
Part 3: 4 Rnds

Anonymous said...

Back to work...
50/35/20 reps of:
Air squats
Walking lunges
Abmat SU's

13:30

Mike V.

So good to be back.