''Stockholme Syndrome II'' (05.31.2012)

Our comrades from CF Free supporting Dan's final blaze of glory...

Warm-up Drills (05.31.2012)

Speedrope x 3 minutes (Cumulative)
''Burgener Drill'' (2 Rounds/PVC)
5 x Snatch Grip Deadlift (45/30lbs)
5 x Hang Power Snatch (45/30lbs)
or
5 x Snatch Grip Rack Press (45/30lbs)
5 x Overhead Squats (45/30lbs)

''Stockholme Syndrome II (05.31.2012)

Complete as many rounds as possible in 10:00 of
200m Run
7 x Overhead Squats (115/85lbs)
25 x Double-unders
Rest/Recover x 1:00
Then...
Complete as many rounds as possible in 6:00 of
100m Run
5 x Overhead Squats (115/85lbs)
Max Reps x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure during the second 6:00 AMRAP the next round immediately begins with a 100m Sprint.
Post total rounds completed and lowest number of consecutive Double-unders to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (05.31.2012)

Those athletes that demonstrate enough proficiency and consistently apply safe and efficient technique on the GHD Sit-ups may substitute those in for the skill development today. We will be reviewing the continuum and progression spanning butterfly Abmat Sit-ups, Anchored feet Abmat Sit-ups, and GHD Sit-ups with a heavy emphasis on the critical necessity for maintaining a solid hollow body position in regards to the more advanced movements.

I. 6 Rounds of ''Tabata'' intervals (:20 on x :10 rest) GHD/Abmat Sit-ups for max total reps

Then... Immediately move to a Pull-up bar and based on the confidence level of each athlete's experience with Hangman Drills (covered last week during warm-up drills) attempt to alternate rapidly between overhand and underhand grip deadhang positions as many times as possible for 
II. 6 Rounds of ''Tabata'' intervals (:20 on x :10 rest) Hangman Overhand/Underhand switches max total rounds
Athletes should be attempting to stay on the bar for as long as possible during each work interval. A simple method of scaling for the ''Tabata'' intervals would be to simply invert the effort/rest times. For example; work on hanging on for dear life during the :10 and resting for :20. Be creative and work on your resiliency hanging from the bar... Hell, even the legendary Stallone dropped his date in 'Cliffhanger'.

Then... Immediately move to the Rings and attempt to hold a tight hollow body Ring Support (turn out if possible) for the final 

III. 4 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for Ring Support (Cumulative) for max total seconds of hold

Quality is paramount here as we expect our crew to strive for perfection during each :20 window of effort, demonstrating what we will reinforce as a tightly controlled Ring Support position. Practice makes perfect, so do not over stress about the issues most will have with wobbling in what is essentially a frictionless plane (the rings can move through multiple planes with very little antagonistic friction).
This movement/hold is often overlooked in training among our community despite the exceptional value it has in being applied across literally every form of Gymnastics or CrossFit Ring work. The requisite understanding and capacity that comes with working the Ring Support acts as a skillset/ability multiplier relative to movements like Ring Dips, Muscle-ups, Ring Push-ups, Ring Rows, Iron Cross, Levers, Skin-the-cats, Ring Handstand Push-ups, etc.
Embrace the challenge of the Still Rings, and become a more controlled and proficient athlete in the process.

Mobility WOD

CrossFit Endurance Rest Day (05.31.2012)