''Weighted Pull-ups & BSG''(11.16.2010)

“Contemplate the mangled bodies of your countrymen, and then say;

'What should be the reward of such sacrifices?'

Bid us and our posterity bow the knee, supplicate the friendship and plough, and sow, and reap, to glut the avarice of the men who have let loose on us the dogs of war to riot in our blood and hunt us from the face of the earth??

If ye love wealth better than liberty, the tranquility of servitude better than the animated contest of freedom, go from us in peace.

We ask not your counsels or arms.

Crouch down and lick the hands which feed you. May your chains sit lightly upon you and posterity forget that you were our countrymen.”

-Samual Adams

Warm-up Drills (11.16.2010)

Row 750m
''Burgener Drill'' (PVC)
2 Rounds of
7 x Hang Squat Clean (45lbs)
7 x Burpees
7 x Toes-2-Bar
-Hip Mobility Complex
-Lunge w/Torso Rotation
-Shoulder Opening Drill (wall)
-Foam Roll

''Weighted Pull-ups 3-2-2-1-1''(11.16.2010)
Warm-ups:
5 x Deadhang Pull-ups
3 x (40%1RM)
3 x (50%1RM)

Weighted Pull-ups 3-2-2-1-1

Notes: Take 60% of your old single repetition maximum from October and use that as your first working set. This should give you some insight into how close you can get to hitting your 1RM for multiple rep sets. Those athletes still working to develop their Deadhang Pull-up capacity should sub in 4 x Max Rep Deadhang Pull-ups (use scaling as necessary). Take a minimum of 1 minute rest between efforts.

Post loads/reps to comments.

''BSG'' (11.16.2010)
Complete the following for time
Run 1 mile
3 Rounds of
21 x Squat-Jump-Touch
15 x Ring Push-ups
9 x Power Clean (70%1RM)

Notes: The Squat-Jump-Touch is a full depth Air Squat that continues into a vertical jump. Each athlete must touch the target marked 10'' above their maximum height plus one arm extended fully overhead.

Post times and loads to comments.

Mobility WOD

CrossFit Endurance Rest Day (11.16.2010)