Warm-up Drills (01.27.2012)Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
Practice for quality:
10-15 x Sandbag Ground-2-Overhead Practices
*Play around with the various methods being shown today, find what works best for you.
''TGIF'' (01.27.2012)
Complete as many rounds as possible in 20:00 of
20 x Sandbag Burpee Ground-2-Overhead
30 x Push-ups
50 x Mtn. Climbers (4ct)
20 x GHD/Abmat Sit-ups
Skill Development (01.27.2012)
Prepare for testing standards come Monday... YESSSSSSSSS. Foam roll and Mobility WOD as needed based on individual athlete limitations.
Burpee Challenge (Optional)
38 x Burpees
Mobility WOD
CrossFit Endurance WOD (01.27.2012)
''10x30:60''
10 Rounds of (:30 on x :60 rest)
Swim: Use pool or open water
Bike: Use an 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. Do not reduce the speed.
C2: Damper Setting athlete’s preference.
Post distances to comments.
Posts
2 comments:
20 x Double Unders
20 x Sandbag Clean & Jerk
25 x Bench Press @ 155
50 x Abmat Situps
40 x Double Unders
20 x Sandbag Ground 2 Overhead
15 x Hindu Pushups
25 x V-ups
60 x Double Unders
20 x Sandbag Split Squat Jumps
20 x Clapping Pushups
30 x Toes 2 Bar
80 x Double Unders
15 x Sandbag Squat Clean Thrusters
150 ft Sandbag Overhead Walk
100 x Mountain Climbers (4ct)
100 x Double Unders
30 x Sandbag Walking Lunges
50 x Ring Pushups
50 x kCal Row
1:10:40
-Bert
"TGIF"
AMRAP in 20:00 of:
20 x Sandbag Burpee Ground-2-Overhead
30 x Push-ups
50 x Mtn. Climbers (4ct)
20 x GHD/Abmat Sit-ups
1 round + 20 Sandbag Overhead/15 Push-ups
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