''Weighted Chin-ups 1RM & The Barbell Humbler III'' (10.03.2012)

Warm-up Drills (10.03.2012)
Speed Rope x 1:00 on
10 x Samson Stretch (alt.L/R)
Speed Rope x 1:00 on
10 x Hollow Rock Roll into Superman (10ea.)
Speed Rope x 1:00 on
10 x Shoulder Dislocates (Passthroughs)
2 Rounds of ''Burgener Drill'' (PVC)
-Individual Mobility Drills (5 to 8 Minutes)
*Review of Double-under progressions/technique

‘’Weighted Chin-ups 1-1-1-1-1’’ (10.03.2012)
Using Deadhang Chin-ups (Underhand Grip) work up to a 1 rep maximum. Rest 2:00 before proceeding through an attempt at establishing the maximum number of strict Chin-ups/Pull-ups possible 'Unbroken'.

Weighted Deadhang Chin-ups 1-1-1-1-1
Rest 2:00
Max Reps x Chin-ups/Pull-ups (Bodyweight/Strict)

Notes: Use band progressions as necessary. Those that aren't ready for Deadhang Chin-ups/Pull-ups will work through two rounds of 5-4-3-2-1 reps of their current band assisted Deadhang Pull-ups with strict form/execution. Rest as needed between efforts, breaking up sets as necessary; for scaling purposes 30 reps of strict form, no kipping Pull-ups are what we consider the priority today. Get some, freaks!

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

‘’The Barbell Humbler III’’ (10.03.2012)
Against a 15:00 Running Clock complete the following:
Row 1000m
Then… In the time remaining complete as many Rounds/Reps as possible of:
7 x Sumo Deadlift High-Pulls (32/24kg)
5 x Hang Power Cleans (135/95lbs)
Max Reps x Double-unders

Mobility WOD

CrossFit Endurance Rest Day (10.03.2012)