Warm-up Drills (02.01.2011)Row 750m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
7 x Push-ups (CFGS)
7 x Medball Cleans
Dot Drill (for time)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Sumo Squats
-ITB Stretch
''Double Jeopardy'' (02.01.2011)
Complete as many reps as possible for each movement during the ''Tabata Intervals'' prescribed. 1 x Tabata Round is (:20 x :10 rest).
4 Rounds x Jump Squats (65/45lbs)
4 Rounds x Ring Push-ups
4 Rounds x Jump Squats (65/45lbs)
4 Rounds x Ring Push-ups
Rest 1:00
4 Rounds x Sumo Deadlift High Pull (65/45lbs)
4 Rounds x GHD Sit-ups
4 Rounds x Sumo Deadlift High Pull (65/45lbs)
4 Rounds x GHD Sit-ups
Notes: A Jump Squat requires a barbell to be positioned the same as in a Low Bar Back Squat and pulled tight into the shoulders; squat through a full range of motion and drive the hips open fast and hard enough that triple extension forces a jump (land soft, freaks). If you need to substitute in Abmat Sit-ups for the GHD make sure you anchor your feet under dumbbells for this one. Each movement ends up completing a full 8 Rounds of Tabata, just move through with 4 work intervals per movement before rotating... get brahllic.
Post low numbers per 4 Round sets to comments (each movement should have two scores).
Skill Development (02.01.2011)
Rest for tomorrow...
CrossFit Endurance WOD (02.01.2011)
''Time Trials''
Swim: SC:800m TT, LC:1000m TT, U:1200m TT
Bike: SC:12mi TT, LC:20mi TT, U:30mi TT
Run: SC:2mi TT, LC:10km TT, U:13.1mi TT
C2: SC:2km TT, LC:3km TT, U:6km TT
Post times to comments.
Posts
6 comments:
Double Jeopardy
Jump Squats @ 65 - 7/7/6/6*
Ring Pushups - 11/11/8/8*
Jump Squats @ 65 - 6/5/5/5*
Ring Pushups - 8/7/7/5*
1:00 x Rest
SDHPs @ 65 - 12/10/9/6*
GHD Situps - 10/11/10/10*
SDHPs @ 65 - 10/6*/8/9
GHD Situps - 11/10/11/10*
I forgot how light 65# is to SDHP, and on the first rep, I smashed my mouth with the bar. Lots of blood.
-Bert
Double Jeopardy:
Jump Squats 45#
Ring Dip Push-ups w/Ab mat
SDHP 45#
Abmat sit-ups w/dumbells
totals: 9/7/7/7/4/7/7/7
Alison
The Burpee Tax is going to be making a ruthless comeback.
65# barbell
11/9/9/6/9/8/8/8
Jay
Double Jeopardy w/65#
7/8/6/7/6/8/6/8
Great way to spend a Sunday, swabbing the decks in our halls of war and then capping the cleaning off with Tabata Slaughter... Thanks for the company Mintimus Maximus.
15-13-13-9
20-15-11-13
11-10-9-8
15-10-8-8
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