''Back Squat 5-3-1+ and Hoka One'' (03.10.2011)

Warm-up Drills (03.10.2011)
Speed Rope x 2:00
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Samson Stretch
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Back Squat 5-3-1+'' (03.10.2011)
Work through the following sets of Back 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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Hoka One'' (03.10.2011)
3 Rounds for time of
Row 500m
21 x Sumo Deadlift High-Pulls (95/65lbs)
12 x Handstand Push-ups

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Mobility WOD

CrossFit Endurance WOD (03.10.2011)
‘’12x3:2 Intervals’’
12 Rounds of (:30 on x :20 rest)
Swim: Use 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 8-10

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