''Front Squat 5-5-5+ and The Barbell Humbler II'' (01.24.2011)

Warm-up Drills (01.24.2011)
Row 4 minutes (Damper Setting 1-3)
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
2 x Rope Climbs
4 x Turkish Get-ups (left side)
4 x Turkish Get-ups (right side)
6 x Push-ups (CFGS)
8 x Air Squats
10 x Hollow Rocks
-Samson Stretch
-Shoulder Opening Drill (wall)
-Lateral Lunges
-Scorpion Stretch

''Front Squat 5-5-5+'' (01.24.2011)
Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition 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 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator

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''The Barbell Humbler II'' (01.24.2011)
Complete as many rounds as possible in 15:00 of
5 x Thruster (115/85lbs)
7 x Hang Power Clean (115/85lbs)
10 x Sumo Deadlift High-Pull (115/85lbs)

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Mobility WOD

CrossFit Endurance WOD (01.24.2011)
''Tabata Intervals''
8 Rounds of (:20 on x :10 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 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting adjusted to facilitate maximum wattage possible.

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