''Triple Tier'' (09.14.2011)

Warm-up Drills (09.14.2011)
Speed Rope x 3:00 (cumulative)
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Calf/Soleus Stretch

''Triple Tier'' (09.14.2011)
Air Squats x 8 Rounds of ''Tabata'' Intervals (:20 on x :10 rest)
Rest 1:00
4:00 x Muscle-ups
Rest 1:00
Row (kcal) x 8 Rounds of ''Tabata'' Intervals (:20 on x :10 rest)

If athletes are still working on their Muscle-ups they may split the 4:00 up into alternating 1:00 intervals of the following:
1:00 x Max Reps Pull-ups
1:00 x Max Reps Ring Dips
1:00 x Max Reps Pull-ups
1:00 x Max Reps Ring Dips

Post total reps/kcal from each of the three tests to comments.

Skill Development (09.14.2011)
Rest up for tomorrow... and Saturday as well, for that matter.

Mobility WOD

CrossFit Endurance WOD (09.14.2011)
''Tempo 80-85% RPE 15-17''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.


Justin said...

Triple Tier 127/14/56
- Bieber

thammond18 said...

Triple Tier...126/10/68rx

Joshua said...

Triple Tier
120x air squats
pull ups x16,dips x16,pull ups x7,dips x16
58x kcal

Marcus said...

Triple Tire: 122/14/64 muscle up

Anonymous said...

Started by getting my first muscle up (woo!)

Triple Tier: 162/8/66rx

Mike M

SRD said...

Congratulations, Mike, you picked up Muscle-ups today and ended up walking 20ft on your hands. Goddamn ninja skills.

''Triple Tier''

It definitely puts in perspective how far our crew has come when all 7 CrossFitters in the room training together can hit up this Muscle-up WOD with no scaling... and only moderate swears were heard compared to the traditional meltdown those damn rings can cause.

SRD said...

Ummm, yeah, and the pic of Dave on todays post is that absolute shiiiiiiit.

Anonymous said...

Triple Tier


muscle ups sub with pull ups and ring dips.

Matt Roy

John M said...

Triple Tier

Peter said...

Triple Tier
139/70/47 Pullups/Ring Dips...of course.

Cadet Lewis said...

2011091 - "Triple Tier"
Tabata x Air Squats
1:00 x Rest
4:00 x L-Sit Pullups
1:00 x Rest
Tabata x Row (kCal)

162 / 31* / 68

*Happened to crush a PR on 30 x L-Sit Pull-ups for time whilst I was smashing my face in the apartment. Good to have Penelope down here. Good work today, everyone.


Anonymous said...

Triple Tier
160/52 (PU&RD)/69


Khan said...

154/ 14/ 44 rx'd

Anonymous said...

Triple Tier