''Press 3-3-3+ & 20% Skill 80% Flow'' (03.30.2011)

Warm-up Drills (03.30.2011)
Row 3 Minutes
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
10 x Walking Lunges (alt.legs)
10 x Ring Rows
10 x Hollow Rocks
-Shoulder Dislocates
-Samson Stretch
-Lateral Leg Swings
-Front/Back Leg Swings
-Inchworms

Notes: Both leg swings are performed the same way. Holding onto something for balance in the standing position swing each leg side to side and then forward and back. The leg that's swinging should be kept perfectly straight during the swings. Keep the hips lose, not strained, and let each progressive leg swing work through a greater range of motion. 10 reps per leg, per side, for both drills would be the bare minimum should an athlete wish to get some mobility benefit from this drill.

''Press 3-3-3+'' (03.30.2011)
Work through the following sets of Presses 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''20% Skill 80% Flow'' (03.30.2011)
3 Rounds for time, each individually scored, with 1:00 rest between efforts
200m Run
12-9-6 reps each of
Back Squat (135/95lbs)
Knees-2-Elbows
Push-ups (CFGS)

Notes: Rest 1:00 between efforts. Each round includes a 200m Run (SPRINT!) and three sets of each movement for 12, 9, and 6 reps respectively.

Mobility WOD

CrossFit Endurance Rest Day (03.30.2011)