''Deadlift 5-3-1+ and U.S.A.W. Extended Edition'' (01.10.2011)

Rid your hearts of fear... Deadhang Pull-up Month begins today.
Deadhang Pull-up Month's guidelines are concise: All pull-ups prescribed in training will be Deadhang Pull-ups for the next 30 days. The standard of execution requires an athlete to start by hanging from a pull-up bar at full extension (arms completely straight). Without any swing of the legs or momentum play in the hips/shoulder girdle the athlete pulls their body upward until chin moves over the plane of the bar. Return in control to the starting position.
CrossFitters that have been scaling their pull-up training with bands may need to switch to one that is stronger.

Rest assured, the strength gains experienced 30 days from now will be profound.

Warm-up Drills (01.10.2011)

Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
10 x Air Squats
10 x KB Swings (24/16kg)
10 x Abwheel Roll-outs
-Groiners
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Deadlift 5-3-1+'' (01.10.2011)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

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''U.S.A.W. Extended Edition'' (01.10.2011)
Complete as many rounds as possible in 15:00 of
6 x Squat Cleans (115lbs)
12 x Deadhang Pull-ups
24 x Double-unders

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Mobility WOD

CrossFit Endurance WOD (01.10.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or an ergometer with heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover for 1 minute at the top before descending to the starting point at a easy pace. Rest 1 minute at the bottom of the hill before repeating the next climb. Treadmills: Set to a 7% grade, recoveries are 2 minutes.
C2: 3 x 1000m Repeats not deviating more then :10 seconds. 2 min recoveries. Hold max wattage for each interval at a damper setting 1-3 levels higher than normal.

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