"Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible."--Caitlin Glassman, Infant Swim Resource
Warm-up Drills (06.04.2010)
2:00 x Single-unders
10 x Overhead Squats (45lbs)
10 x Burpees
1:00 x Single-unders
Shoulder Dislocates (PVC)
Snatch Grip Torso Rotations (PVC)
''There and Back Again'' (06.04.2010)
Complete the following for time
800m Run
10 x Sumo Deadlift High-Pull (95/65lbs)
20 x Overhead Squats (95/65lbs)
30 x Floor Wipers (95/65lbs)
40 x GHD Sit-ups
50 x Double-unders
40 x GHD Sit-ups
30 x Floor Wipers (95/65lbs)
20 x Overhead Squats
10 x Sumo Deadlift High-Pull (95/65lbs)
Notes: 14'' Grip for Sumo Deadlift High-Pulls (outside edge of hand touches inside edge of knurling on standard Olympic Bars).
Post times to comments.
Skill Development (06.04.2010)
3 Rounds at your own pace of
15 x Hip and Back Extensions
5 x Deadhang Pull-ups (Supinated)
CrossFit Endurance Rest Day (06.04.2010)
Posts
12 comments:
30:57 95lbs 60 ab mat sit ups on tire for the first GHDset.
46:02 95lbs singles on jump rope
''There and Back Again''
33:13 65lbs for Front Squat, Rx'd for all else.
Chris
"There and Back Again"
32:15 95lbs didn't do enough wipers - had to do an extra 60 after the workout
Joey C
There and Back Again 27:02
B-Rye
"There and Back Again"
25:something Rx'd
24:20 acl area is getting very tight last few workouts....what are you doing to me sammy!!!!
23:04 rx'd
Indy
21:05 @65lbs
Khan
36:53
200 single unders
65lb for flr wiper and sdhp
45lb for squats
JoeF
2. 28:28(scaled)
44:34 I had to switch to anchored sit-ups for the second set of GHDs. Other than that, Rx'd
Jake
There and Back Again
SDHP's 95lbs
Floor Wipers 65lbs
Overhead Squats 65lbs
36:48
-Deuce
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