Warm-up Drills (12.23.2009)Run 800m
12 x Burpee Box Jumps (20'')
12 x Jumping Pull-ups
Shoulder Opening Drills
Hip Mobility Complex
''Cliffhanger'' (12.23.2009)
Complete 7 Rounds for time of
3 x L Pull-up
4 x Deadhang Pull-ups
5 x Kipping Pull-ups
Skill Development (12.23.2009)
Complete the following for time
21 x Goodmornings
15 x Back Squat (115lbs)
18 x Goodmornings
18 x Back Squat (115lbs)
15 x Goodmornings
21 x Back Squat (115lbs)
Notes: Goodmornings are executed with a bumper plate held centered across the shoulders/back.
A slight bending of the knees is acceptable for athletes who have flexibility limitations (this should allow for greater ROM without compromising mid-line stability). Range of motion difficulties are usually experienced as an inability to maintain a lumbar curve through the movement.
Post times to comments.
CrossFit Endurance Rest Day (12.23.2009)
A slight bending of the knees is acceptable for athletes who have flexibility limitations (this should allow for greater ROM without compromising mid-line stability). Range of motion difficulties are usually experienced as an inability to maintain a lumbar curve through the movement.
Post times to comments.
CrossFit Endurance Rest Day (12.23.2009)
Posts
8 comments:
Pull ups 10:58, Good Mornings 25 lbs,
Back squats 95 lbs 7:51
Brian
Cliffhanger Rx'd
8:21
Skill Dev Rx'd
7min??? Don't remember...
Dang!
OD, enjoy your triumph...you've worked ridiculously hard and your enthusiasm is second to none.
Welcome home to all of those back on this side of the pond.
See you all very soon...I PROMISE...life is finally starting to become semi-normal again...and I know the first week back is going to suck hardcore...but I will be there.
Cliff hanger 6 something
Skill Development 6:36 Kyle you got 6:35
Matt
Thanks Matt. You got 6:21 in Cliff Hanger.
Dang!
Cliffhanger Rx'd 8:09
Skill Development Rx'd 8:31
Mark
Lynn
"Cliffhanger" substituted k2e for L p/u
10:04
Skill Devel. 95#squat, 25# good mornings
8:14
12:47
Skill development section 7:18.
Deuce
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