''Chelsea'' (08.12.2010)

Warm-up Drills (08.11.2010)
Row 1000m
9 Fundamentals x 5 reps each (PVC)
Dynamic Mobility Complex
10 x Hindu Push-ups

''Chelsea'' (08.12.2010)
Every minute on the minute for 20:00 perform the triplet shown below:
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Complete a single round of work before each minute expires, remaining time (if any) is used to recover before each subsequent round begins.
If an athlete successfully makes it through all 20:00: Add 1 rep to each movement per round, continuing until the workload can no longer be completed within the time allotted.
Example of the ascending rep scheme: Round 21 would be as follows...
6 x Pull-ups, 11 x Push-ups, and 16 x Air Squats)

Post # of minutes completed to comments.

Skill Development (08.12.2010)
Rest for tomorrow...

CrossFit Endurance WOD (08.12.2010)
8 Rounds (:30 x :20 rest)

Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike (with wattage tool), or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8.

Post distances to comments.

1 comment:

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