''Tabata Frenzy III'' (04.05.2011)

Warm-up Drills (04.05.2011)
Speed Rope x 2:00
''Burgener Drill'' (3Rnds/PVC)
Speed Rope x 1:00
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Scorpion/Chest Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)

Notes: Adding a chest stretch to the Scorpion drill requires the athlete to maintain shoulders and chest pressed flat against the deck (arms straight, palms down) while the hips and leg are rotating over to the opposite arm/hand.

''Tabata Frenzy III'' (04.05.2011)
With a running clock set for standard ''Tabata'' intervals (:20 x :10 rest) complete the workload below in as few rounds as possible
Row 500m
20 x Bench Press (135/95lbs)
40 x GHD Sit-ups
50 x Wallball (20/14lbs)
40 x GHD Sit-ups
20 x Bench Press (135/95lbs)
Row 500m

Post the number of intervals needed to complete the workload to comments.

Skill Development (04.05.2011)
3 Rounds at your own pace of
12 x Pistols (6 each leg)
12 x SLDL's (45lbs)

Notes: Challenge yourself today by working through to the next level of difficulty for your pistols. SLDL's are Stiff Leg Deadlifts. Athletes need to ensure they keep the bar close to the legs and maintain a lumbar curve with retracted scapula for the entire range of motion.

Mobility WOD

CrossFit Endurance Rest Day (04.05.2011)