Warm-up Drills (08.17.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
9 Fundamentals x 5 reps each (PVC)
-Sumo Squats
-Shoulder Dislocates (PVC)
-Walking Toe Touches (hamstring stretch)
-Scorpion Stretch
-Inchworms/Cobra Stretch
''Tabata Martyrdom'' (08.17.2011)
Complete the following in as few ''Tabata'' intervals as possible:
200 x Double-unders
Then...
8 Rounds of ''Tabata'' intervals for max reps of:
Deadlift (225/155lbs)
Bench Press (115/85lbs)
Box Jumps (24/20'')
Slamball/Hammer Strikes (alt.sides)
Notes: Athletes will have :30 to transition to the next movement after all 8 rounds have been completed.
Post the number of rounds needed to complete the double-unders and the lowest rep score for each movement to comments.
Notes:1-Rep Maximum/Percentage Calculator
Skill Development (08.17.2011)
Don't be scared, it's just a couple paragraphs.
Today all of our athletes are expected to remain diligent as they work through those mobility/flexibility drills that are best suited for addressing any frustrating movement limitations or ailments (movement limitations are performance limitations!).
We understand you're tired right after the WOD, but bear with us here as there is some solid logic that drives our sandbagger whips when everyone else just wants to enjoy their well earned nap time.
Why bother with an additional 5 minutes of extra effort?
Because working through a proper cool down/post-training activity (examples: Foam rolling, the Mobility WODs, flexibility conditioning, etc.) accelerates the recovery process, reduces the severity of any DOMS (Delayed Onset Muscle Soreness), and also represents a chance for athletes to continue addressing any potential movement limitations.
Mobility WOD
CrossFit Endurance WOD (08.17.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10
Post distances to comments.
Posts
8 comments:
Tabata Martyrdom:
16/2/3/4/7 225lbs/115lbs/20in/20lbs
Tabata Martyrdom:
23 rounds - double unders
2 - deadlift 225lbs
6 - benchpress 115lbs
5 - 24 inch box jump
5 - 50lb kb snatch alternating hands (no slam ball or sledge)
Mike H
Tabata Martyrdom
9/3/3/6/7
w/115/65/20
Tabata Martyrdom:
16 rounds double understands
4 deadlifts 95lbs
5 bench press 50lbs
6 20" box jumps
6 slam ball 20
Meghan
Tabata Martyrdom
Double Unders: 22 Intervals
Deadlift: 5x 225
Bench Press: 3x 115
Box Jumps: 4x 24"
Sledge Hammer Strikes: 9x
Tabata Martyrdom - or mayhem.....
200 x 2 SU - 9 intervals
DL (175)/Bench Press (95)/Box Jumps/Slamball 20#
5/3/8/7
Tabata Martydom
9/5/3/5/6
Tabata Martydom
Double Unders 20 rnds
Deadlift 115# x 5
Bench Press 50# x 3
Box Jump x 6
Slam Ball x 7
erica
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