Warm-up Drills (08.08.2011)''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch
''The Darkest Dawn'' (08.08.2011)
Complete for time
15 x Thrusters (95/65lbs)
30 x Double-Unders
12 x Thrusters (95/65lbs)
30 x Double-Unders
9 x Thrusters (95/65lbs)
30 x Double-Unders
6 x Thrusters (95/65lbs)
30 x Double-Unders
3 x Thrusters (95/65lbs)
30 x Double-Unders
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Skill Development (08.08.2011)
3 Rounds at your own pace of
15 x GHD Sit-ups/Abmat Sit-ups
10 x Toes-2-Bar/Knees-2-Elbows
15 x Back Extensions
Mobility WOD
CrossFit Endurance WOD (08.08.2011)
''Weighted Hill Climb Time Trial''
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag.
Bike: 2 mile hill climb. Remain in the saddle, push as big of a gear as possible. Cadence not to drop below 60 RPM. Incline between 6-12%.
Run: 1 mile hill climb. Incline between 6-12%. Add 10-20lb weighted vest.
C2: 1500m. Damper setting between 8-10. Add vest/gasmask.
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Posts
15 comments:
10:29 rx
12:20 rx
Shin guards are in.
7:09
"The Darkest Dawn"
6:07
-Bert
The Darkest Dawn...9:56rx
tommy
"The Darkest Dawn"
55#
double-under attempts
22:55
Alison
The Darkest Dawn
12:32
The Darkest Dawn
10:03 w SU's x3
The Darkest Dawn...12:43 @ 50lb, DU
Meghan
The Darkest Dawn
12:30 w 85# and SUx3
12:15 w/ homemade jump rope. too light, so had to dunk rope in h2o during thrusters. otherwise, as Rx'd
-steve
Darkest Dawn
40lb DBs
Single unders
9:53
-Nick
The darkest dawn w/ SU's
6:41
Jay
The Darkest Dawn
16:21 65#
erica
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