Warm-up Drills (06.14.2011)Row 3 Minutes
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
10 x Jumping Pull-ups
10 x Burpees
-Groiners
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)
''Back Squat 5-5-5+'' (06.14.2011)
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 65%
5 x 75%
5+ x 85%
Notes:1-Rep Maximum/Percentage Calculator
''Tabata Bliss'' (06.14.2011)
Complete the following in as few rounds as possible:
100 x Walking Lunges
Then...
Complete as many reps as possible during each work interval:
8 Rounds of (:20 x :10 rest) x Pull-ups
8 Rounds of (:20 x :10 rest) x Ring Dips
Post rounds needed to complete walking lunges and highest/lowest scores from Pull-ups and Ring Dips.
Mobility WOD
CrossFit Endurance WOD (06.14.2011)
''Time Trial''
Swim: 600m
Bike: 12 miles
Run: 5km
C2: 4000m
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Posts
13 comments:
Back Squat 5-5-5+
55/65/75x8
"Tabata"
lunges-9 intervals
pull-ups- 5/3
static ring dips- 7/3
Alison
Back squat: 205 5reps
Tabata 50 Double Unders 17rnds
Tabata pull ups 11-8
tabata ring dips 13-9
Back Squat 5-5-5+
105 x 10
"Tabata BLiss"
8 INT/7-4/8-4 red band on both pullups and static ring dips
erica
20110614
Back Squat 5-5-5+
180x5
205x5
235x10
Tabata Bliss
[6 / 14-7 / 8-4]
-Bert
Back Squats
140x7
Tabata Bliss
[7/9-5/4-1]
Back Squats
150 x 14
Tabata Bliss
7: 11-8: 6-3
Back Squat 185 x 9
Tabata Bliss [ 6, 11-4 pull-ups, 15-5 ring dips] with 20lb vest
Back Squat
240x13
Tabata Bliss [6, 7-3 dead hangs, 9-3 ring dips]
Back Squat
195lbs x 13
Tabata Bliss
6 - 8-5, 8-5
-nick f
Back Squat 105x6
Tabata Bliss
7/6-3/5-3
Back Squat- (needed to find my ME)
ME- 165
Tabata Bliss
7/5-3/6-5
Green Band on the Pull ups and blue band static for dips
120 max back squads
Tata Bliss :
5-3, 8-3,9-6
Red then blue band on pull ups, red band on dips n an extra set of push ups.
175x11
lunges in 6 rounds
pull ups 11/6
ring dips 6/4
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