''ORP'' (09.09.2011)

Warm-up Drills (09.09.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch





''ORP'' (09.09.2011)
3 Rounds for time of
Run 400m
6 x Ground-to-Overhead (155/115lbs)
12 x Ring Dips
21 x Sledgehammer/Slamball (40/20lbs)

Notes: Ground-to-Overhead can be any variation of Clean and Jerk, Press, Push Press, or Snatch.
1-Rep Maximum/Percentage Calculator

Skill Development (09.09.2011)
3 Rounds at your own pace of
10 x L-sit Pull-ups
:15 x L-sit/V-sit (cumulative)
20 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (09.09.2011)
''10 x :30 Second Hill Sprints''
Swim: 10 x :30 sec Sprints all out efforts using paddles and buoy… 2 minute recoveries between efforts.
Bike: 10 x :30 sec Hill Sprints, all out efforts. Recoveries are how long it takes to descend back to the starting point, 2:00 is the max time for each rest interval. Ergometers or Tension Trainers use steady/heavy tension. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.
Run: 10 x :30 sec Hill Sprints. Rest :30 at the top of the hill/finish point before descending at an easy pace, resting an additional 1:00 at the start point. Treadmills use 7-10% grade. 2 minute recoveries between efforts.
C2: 10 x :30 sec Sprints all out efforts. Damper setting is the athlete’s choice. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.

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