''M.E.Deadlift w/ Variants & A Bavarian Revival'' (04.26.2011)

IMPORTANT NOTE:
PLEASE BE SURE TO ALWAYS READ THE NOTES SECTION!!

Warm-up Drills (04.26.2011)
Row 500m
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
5 x Turkish Get-ups (L) (50/30lbs)
5 x Turkish Get-ups (R) (50/30lbs)
10 x Slamball
-Groiners
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''M.E.Deadlift w/ Variants'' (04.26.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: Athletes that are currently able to pull 2 x their bodyweight or greater will be encouraged toexplore one of two training variance options for this next Deadlift strength training rotation: Sumo Deadlift or Deficit Deadlift.
Curious? Talk to your coaches.

1-Rep Maximum/Percentage Calculator

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''A Bavarian Revival'' (04.26.2011)
Complete the following for time
Walking Lunges x 100ft
5 x Rope Climbs
21 x Ring Dips
Walking Lunges x 100ft
4 x Rope Climbs
18 x Ring Dips
Walking Lunges x 100ft
3 x Rope Climbs
15 x Ring Dips
Walking Lunges x 100ft
2 x Rope Climbs
12 x Ring Dips
Walking Lunges x 100ft
1 x Rope Climbs
9 x Ring Dips

Notes: Rope Climbs begin with the athlete laying flat on their back. Scaling: Substitute each Rope Climb with 7 x Ring Rows or 5 x Ring Pull-ups (one ring only).
Feeling Frisky? Shooter's choice: 2 x Dumbbell's (one in each hand) for the Walking Lunges (30/20lbs) or Body Armor for the whole party.

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Mobility WOD

CrossFit Endurance WOD (04.26.2011)
‘’Tempo 80-85%’’
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

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