''Back Squat 5-3-1+ & Shattered'' (01.23.2012)

Warm-up Drills (01.23.2012)
Run 800m
Complete one round for quality of:
10 x Deadhang Chin-ups
12 x Push-ups (CFGS)
12 x Hollow Rocks
15 x Air Squats
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Dislocates

Notes: Try facing a wall during any sets/reps of Air Squats today (3-5 inches away is ideal). Take the time to work on properly executing each rep; note discrepancies in balance throughout the movement's requisite range of motion.
Most athletes should come away from today's warm-up having gained a bit of insight regarding potential opportunities to learn and advance the various of skills/movements integral to our fitness aspirations.
Food for thought... Boring and usually 'simple' warm-up tasks are limited only by what you make of them.

''Back Squat 5-3-1+'' (01.23.2012)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Shattered'' (01.23.2012)
Complete as many rounds as possible in 12:00 of
Row 250m
10 x Push Press (95/65lbs)
7 x Thrusters (95/65lbs)

Notes: Feeling Frisky? Let's find out who has it in them to go Unbroken across each round's Push Press and Thruster sets (17 reps total). If the bar is dropped the athlete must begin again at Push Press rep number one. Those attempting the challenge must commit to it prior to commencing the WOD, the chance to change your mind does not exist after 3-2-1 go.
Bring the lumber, freaks.

Burpee Challenge (Optional)
34 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.23.2012)
''Time Trial''
Swim: 600m
Bike: 12 miles
Run: 5km
C2: 4000m

Notes: Choose the sport that best represents the event you are currently training for, multi-discipline event athletes should choose the sport they consider their weakest link.

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