''Proficiency & Strength Challenge: S@#! Rolls Downhill'' (02.17.2012)

Get Some, Hoostie! We miss you, homie.

Warm-up Drills (02.17.2012)
Row 2:00
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''S@#! Rolls Downhill'' (02.17.2012)
Each athlete will have three attempts to take the heaviest load possible through the following complex of movements (coaches may decide 5 attempts are viable based on time/class size constraints).


1 x Press
2 x Push Press
3 x Front Squat
2 x Thrusters
1 x Push Jerks

Notes: Use a minimum of two progressively heavier warm-up sets when preparing for this horrid complex of movements.
Today the weight is more of a secondary factor (heavy should never mean sloppy), we are looking for athletes to CONTROL the barbell through it's range of motion and bring it back down into a confident front rack position between each repetition.
The challenging requirements for each set to be considered a successful attempt are described below.
-All reps across all movements must be executed unbroken.
-Pausing to rest will only be permitted while the barbell is in the front rack position.
-After the final Push Jerk is locked out overhead the barbell must return back to the front rack position in a controlled manner (no drops, slight dip during catch, bar makes contact on shoulders exactly where it left during its initial drive overhead, elbows are forward of the bar, neutral wrist position)
-Coaches and training partners are going to be assisting one another today through the use of verbal commands; communicate to one another whether the final requirements have been met or not.
(This will be an excellent way for first time competitors to get some experience/practice in before we begin storming through the CrossFit Games Open Competition next week. The CrossFit games have established standards of movement for each WOD, during which one judge per athlete will be provided to call out the legitimacy of every competitor's repetition).
-Drops or re-racked bars prior to hearing the verbal command will be considered failed attempts.

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Skill Development (02.17.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
Dumbbell Hang Clean and Jerk (50/35lbs)
Box Jumps (24/20'')
Knees-2-Elbows

Notes: Review and practice 'active shoulders' for the Knees-2-Elbows. Quality, Quality, Quality... if you want to kip do a bar Muscle-up.

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Burpee Challenge (Optional)
53 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.17.2012)
''4-6 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

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