''M.E. Back Squats & A Weightliftin Gymnast?'' (03.26.2012)

Warm-up Drills (03.26.2012)

Run 400m
3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats

''M.E. Back Squats'' (03.26.2012)

Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Back Squat 1-1-1-1-1

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

''A Weightliftin Gymnast?'' (03.26.2012)

10-9-8-7-6-5-4-3-2-1 reps for time of
L-sit Pull-ups
Dumbbell Thrusters (50/35lbs)

Notes: Scale L-sit Pull-ups to Pull-ups and Knees-2-Elbows respectively each round. (1 x L-Sit Pull-ups = 1 x Pull-up + 1 x K2E)

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Burpee Challenge (Optional)

79 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.26.2012)

''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


Post distances to comments.