''Heavy Front Squats/Blackjack III'' (07.12.2010)

Educational Links:
We've had some of our athletes ask about foam rolling and the methods/principals behind it. The two links below are excellent resources in guiding the correct and effective usage of this tool; Explore.
Self Myofascial Release
Self Myofascial Release Techniques

Warm-up Drills (07.12.2010)
Run 800m
3 Rounds of
''Burgener Drill'' (PVC)
Shoulder Opening Drill (wall)
Samson Stretch

''Heavy Front Squats'' (07.12.2010)
With a 12:00 running clock work up to heavy 5 rep set of Front Squats. Use no more than 3 working sets resting as needed between efforts.

If you already have data on your 1 rep maximum you should proceed as follows for your workloads:
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 65%
5 x 75%
5 x 85%

Post loads to comments.

''Blackjack III'' (07.12.2010)
5 Rounds for time of
9 x Handstand Push-ups
15 x Box Jumps (24/20'')
21 x Double-unders

Post times to comments.

CrossFit Endurance WOD (07.12.2010)
''24 Minute Pyramid''
Swim, Bike, Run, or Row (C2)
4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!

Cover as much distance as possible on each work interval.

Post distances and totals to comments.