''The 9 Fundamental Circles of Hell'' (02.03.2010)

Warm-up Drills (02.03.2010)
500m Row
12-9-6 reps each of
Deadhang Pull-ups
Push-ups
Abmat Sit-ups
Box Jumps (20'')

''The 9 Fundamental Circles of Hell'' (02.03.2010)
This WOD is one of the garage crucibles we used to instill a deep understanding of the fundamental movements in our original crew of CrossFitters. One such athlete, Mr. Sock Foul himself, recently returned from a tour overseas and we thought this would be a perfect time to reintroduce an old nightmare of a WOD. While definitely challenging in the stamina and endurance domains of fitness the primary emphasis here is for each athlete to demonstrate correct technique across all nine fundamental movements while under duress.

The link below is to the original post/day that we did this WOD, the nostalgia is thick when going back there and reading of everyone's epic triumphs.

Original Post

The Round/Rep Scheme Explained...
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount. The order of movements added each round is as follows (check the image for the table chart we used to keep things simple):
Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Deadlift (95lbs)
Press (65lbs)
Air Squat

Post times to comments.

CrossFit Endurance Rest Day (02.03.2010)