Bert + Bored = Strange motivational photoshop productions centric to Burpees...
Duly Noted, Bert. Duly noted.
Warm-up Drills (09.07.2012)
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
**Additional Mobility as necessary.
Skill Development (09.07.2012)
**Spoiler Alert: Yes, today we're reversing our order of training to reduce the frequency of fatigue related 'epic fail-fall on your own face' situation that often accompanies any handstand skill training/strength training post-WOD**
I. For those that have full range of motion handstand push-up abilities already developed:
Handstand Push-ups x 5-5-5-5-5 (Scaled as necessary)
II. For those still working on the requisite confidence during inversion or strength to perform a strict Handstand Push-ups:
5-10 x Wall Walks or Kick-ups into a Handstand Hold against the wall (based on athlete's current confidence in the Handstand position)
15-25 reps x Current HSPU Mod at own pace
Notes: Option I is self explanatory. Option II will rely on the coach and athlete present to establish a challenging series of drills with the following priorities in mind: Develop strength through quality scaled ROM HSPU substitutes, if possible learn and practice moving into a supported (wall) inverted Handstand Position safely, with confidence, and an understanding of how to bail out if necessary. Yessssssss.
''The Art of Studentry'' (09.07.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
Front Squat (1xBW)
DB Snatch (alt.sides)
Notes: Scale loads as necessary for Front Squats/DB Snatch. Pull-ups should be deadhang (no kipping) until each athlete has progressed to a point where deadhang bodyweight Pull-ups can be executed for 5-10 unbroken repetitions. DB Snatch reps each round are x 2; for example Round 1 would be 10 x Front Squats, 20 x DB Snatch (alt.sides), 10 x Pull-ups, etc.
GET SOME FREAKS!
CrossFit Endurance WOD (09.07.2012)
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT
Post distances and splits to comments.