Warm-up Drills (09.13.2012)
2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Hang Power Clean (45lbs)
5 x Thrusters (45lbs)
15 x Abmat Sit-ups
-5 to 8 Minutes of Individual Mobility Drills
''Deadhang Pull-ups 1-1-1-1-1'' (09.13.2012)
Using Deadhang Pull-ups work up to a 1 rep maximum. Rest 2:00 before proceeding through an attempt at establishing the maximum number of strict, Deadhang Pull-up Repetitions possible 'Unbroken'.
Weighted Deadhang Pull-ups 1-1-1-1-1
Max Reps x Pull-ups (Bodyweight/Strict)
Notes: Use band progressions as necessary. Those that aren't ready for Deadhang 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
''Karen's Got The Runs'' (09.13.2012)
Complete the following workload for time using as few sets as possible and partitioning reps/movements as necessary:
150 x Wallball (20/14lbs)
150 x Double-unders
Notes: Athletes may partition sets/reps/movements as desired over the course of this training evolution (much like our 'Choose Your Own Adventure' training format).
The additional booby trap found in this WOD is clearly the 200m Running foul, which adds time onto the athlete's final score but still must be completed before anyone is permitted to resume striving towards completing the initial workload.
Any time an athlete fails or stops a set of Double-unders or Wallball shots it earns them the Foul (Run 200m).
Personal approaches to strategy and an understanding of established strengths, weaknesses, and tools to circumvent performance limitations must become the primary school of thought today. Discipline and an objective yet driven mindset will most likely be that which prevails among the epic depth of testosterone driven competitive attitudes that have recently shown themselves in the area.
Good luck, freaks, it's about to get real.
CrossFit Endurance WOD (09.13.2012)
Swim, Bike, Run, or Row (C2)
8 Rounds of
2 min on x 1 min rest
Hold distances as consistent as possible.
Post distances to comments.