Warm-up Drills (03.15.2012)Run 800m
2 Rounds for quality of
5 x Deadlift (45lbs)
5 x Hang Clean (45lbs)
5 x Front Squats (45lbs)
5 x Push Press (45lbs)
-Shoulder Mobility**
-Groiners
-ITB Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch
Notes: Review standards of movement as a class.
PLEASE ASK YOUR COACHES/TRAINERS QUESTIONS IF YOU HAVE THEM OR SOMETHING IS UNCLEAR... Now go get some, you freaks.
''CrossFit Games Open WOD 12.4'' (03.15.2012)
Complete as many rounds and reps as possible in 12 minutes of:
150 x Wallball (20/14lbs)
90 x Double-unders
30 x Muscle-ups
Notes: Scale as necessary to provide for the best training challenge possible if you are not currently slugging it out in the Opens. Movement guidelines for scaling are below.
Double-unders are 4:1
30 x Muscle-ups will become broken down into 10-8-6-4-2 reps each of Pull-ups and Ring Dips alternating.
Post Rounds/Reps to comments.
Skill Development (03.15.2012)
Immediately begin addressing mobility issues; Commit to giving yourself ten minutes of quality effort across stretching/static holds and foam rolling.
Burpee Challenge (Optional)
72 x Burpees
Mobility WOD
CrossFit Endurance Rest Day (03.15.2012)
Posts
21 comments:
CF Games Open WOD 12.4
150 + 127 single unders
-Dubs
CrossFit Games Open WOD 12.4
232(150 wall balls+ 82 DUs)
Filipe
CF Games Open WOD 12.4
247 (7 muscle ups)
150 wall balls
60 singles
NY NY
CF Games Open WOD 12.4
MOD-100 DBThrusters/100 sngls
MrsSB
130 wall ball (good ones though!)
Open WOD 12.4
150 Wall Balls
23 DU
Erica
150 Wallballs
90 Double Unders
7 Muscle ups
CF Games Week 4
150 Wallballs
78 Double Unders
boo
tommy
CrossFit Games Open WOD 12.4
248
Finished the Muscle Ups while coaching the Crew Team through their Power Cleans.
-Bert
212 (150 wall ball + 62 Double Unders)
Jen
150 WB and 115 singles
Jojo
Open WOD 12-4
132
246
150 WB (to red line, not the eyes) + 136 single unders
Strong Asian Gentlman: 240 all done!!!
150 (+220 SU) Weak anglo-american semi-gentleman
Mike V.
This was a lot worse than I expected, but aren't they all?
150 Wall Balls and 37 Double Unders. Utterly defeated, but I got my first muscle up so that makes up for it.
-150 Wallballs
-90 Double Unders
-remaining 4 minutes solid attempts at muscle ups
-..added 4 minutes strict CFGS pouting
-Magpie
153
Jay
Made it through 150 x Wallball and 90 x DU's before deciding to limit today's stubborn ignorance haha.
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