''The Catalyst'' (10.13.2011)

NEW ATHLETE ON-RAMP COURSE STARTS FRIDAY
Join us this Friday (10.14.2011) as we kick off our next On-Ramp Training Course... It's going to be one hell of a way to wrap up the week!

Warm-up Drills (10.13.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rounds at your own pace of
5 x Deadhang Chin-ups
5 x Burpees
10 x Abmat Sit-ups
-Groiners
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Inchworms/Cobra Stretch



''The Catalyst'' (10.13.2011)
5 Rounds of
15 x Jumping Slamball (40/20lbs)
10 x Ring Dips
7 x KB Sumo Deadlift High Pulls (32/24kg)
5 x Push Jerk (135/95lbs)

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Skill Development (10.13.2011)
Complete the following at your own pace, scaling as needed.
5-7 x Rope Climbs/Legless Rope Climbs/L-sit Rope Climbs

Notes: The Skill Development today is optional and may be replaced with 10-12 minutes of productive mobility work, stretching, and foam rolling.

Mobility WOD

CrossFit Endurance WOD (10.13.2011)
''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

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